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Week of July 12th

Guys, cannot WAIT for some of these workouts this week and for you all to tackle them, especially Tuesday's leg workout for V2!!


Monday

Version 1 (V1)

For Time:

-1000m Row

-50 DB Push Press

-50 Air Squats

-750m Row

-35 DB Push Press

-50 Air Squats

-500m Row

-20 DB Push Press

-50 Air Squats

-250m Row


Version 2 (V2)

For Time:

-800m Run

-12/12 Seated DB Curl and Press

-15/15 Suitcase DB Walking Lunges, DB on opposite side of leading leg

-600m Run

-12/12 Seated DB Curl and Press

-15/15 Suitcase DB Walking Lunges, same as above

-400m Run

-12/12 Seated DB Curl and Press

-15/15 Suitcase DB Walking Lunges, same as above

-200m Run


Tuesday

V1

In 20:00, find:

-Heavy 3 Rep on Deadlift


V2

Every 4:00 for 5 Sets (20:00):

-6/6 Bulgarian Split Squats, weighted if possible

-18 Barbell Hip Thrusts, heavy, back supported


Wednesday

V1

Every 3:00 for 4 Sets (12:00):

-5 Weighted Strict Pullups

-5 Weighted Dips


12:00 AMRAP:

-15 Pullups

-50ft DB Walking Lunges

-50 Double Unders


V2

Every 3:00 for 4 Sets (12:00):

-15 Ring Rows, tough, after every 5 reps, hold for 0:05 at the chest

-20 Kneeling Banded Tricep Extensions, focus on a braced, hollow position core


12:00 AMRAP:

-15 Kneeling Banded Lat Pushdowns, focus on a braced, hollow position core

-50ft DB Walking Lunges

-100 Single Unders


Thursday

V1

2 Rounds of:

-15 Clean and Jerks

-400m Run


V2

2 Rounds of:

-10/10 Hang DB Snatch, not alternating

-1000m Bike.....yes, BIKE! (Do it)


Friday

V1 & V2

"Fight Gone Bad"

3 Rounds for Max Reps:

-1:00 WallBalls

-1:00 Sumo Deadlift High-pull

-1:00 Box Jump

-1:00 Push Press

-1:00 Calorie Row

-1:00 Rest


Saturday

Every 3:00 for 5 Sets (15:00):

-3 Back Squats with 0:03 pause


3 Rounds of:

-15 Toes to Bar

-20 Renegade Rows


If you're not having fun then is it worth it?

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