Week of 7/22/24 - 7/26/24

Week of 7/22/24 - 7/26/24


Monday 7/22/24
Push Press:

  • 2-2-2-2-2-2-2 | Increasing

    • Score = Weight

12 Minute AMRAP:

  • 8 DB Snatch (50/35 lbs)     

  • 20' DB Overhead Walking Lunge - R (50/35 lbs)    

  • 8 Handstand Push-up    

  • 20' Dumbbell Overhead Walking Lunge - L (50/35 lbs)

    • Score = Total Rounds + Reps  

    • Rx1= 1 Abmat HSPU  

    • Rx3= 60/40 lbs


Tuesday - 7/23/24
EMOM x 24 Min Alt. Station

  • 10/7 Ski (Cals)    

  • 10 Deadlifts (155/105 lbs)    

  • 20 Sit-ups    

  • 7 Burpee Box Get-Over (30/24")

    • Score = Rounds Completed  

    • Rx1= 135/95 lbs  

    • Rx3= 185/125 lbs


Wednesday - 7/24/24
5 Rounds - For Time:

  • 1,000m Bike    

  • 15 Toes to Bar    

  • 300' Shuttle Run (30x10)

    • Open Standards for Shuttle Run (feet over line, touch ground w/1 hand)

    • Score = Total Time


Thursday - 7/25/24
Overhead Squat:

  • 5x3  | Same Weight

    • Score = Weight

3 Rounds - 1 Minute Stations Max Reps:

  • Overhead Squats (75/55 lbs)

  • Row (Cals)

    • Rest

    • Score = Total Reps

    • Rx1= 45/33 lbs

    • Rx3= 95/65 lbs


Friday - 7/25/24
Strict Pull-ups

  • 10x4 (1 Minute Rest)

    • Score = Reps Unbroken

Running Clock
0:00-8:00
3 Rounds - For Time:

  • 15 Kettlebell SDHP (24/16 kg)    

  • 10 Hand Release Push-ups    

  • 100  Unbroken Single Unders

    8:00-16:00
    3 Rounds - For Time
       

  • 15 Kettlebell Swings (24/16 kg)    

  • 10 Push-ups    

  • 50 Unbroken Double Unders

    • Score = Total Time (2 Scores)