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Week of July 5th

Here comes a new month and a whole bunch of opportunities to succeed! Cant wait to see you all in this week, crushing these workouts.


Also, just a reminder, Monday the 5th we will be having a 5:30am, 10:30am and 12:30am only. You are welcome to use the 24hr access if you guys want to come later in the day.


Monday

Version 1 (V1)

Take 20:00 to find:

-Heavy 3 Rep on Back Squat


3 Sets of:

-5/5 Goblet Cossack Squats

-15 Banded Good Mornings

-0:30 Tuck L-Hang


Version 2 (V2)

Every 4:00 for 5 Sets:

-5 Tempo Back Squats, can build, 0:03 down 0:03 up


3 Sets of:

-5/5 Goblet Cossack Squats

-15 Banded Good Mornings

-0:30 Tuck L-Hang


Tuesday

V1

5 Rounds of:

-2 Rounds of Cindy

-1 Round of DT


*Cindy:

-5 Pullups

-10 Pushups

-15 Squats


*DT:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks


V2

5 Rounds of:

2 sets of

-0:10 Chinup Hold

-6-8 Pushups, after every 2 reps, hold just above the ground for 0:03

-15 Banded Spanish Squats

1 set of

-12 Double DB Deadlifts

-9 Double DB Hang Power Cleans

-6 Double DB Shoulder to Overhead


Wednesday

V1 & V2

Every 8:00 for 3 Sets:

-500m Row Sprints, MAX effort

-OR-

-1000m Bike Sprints, MAX effort


Thursday

V1

Every 2:30 for 5 Sets (12:30):

-1 Power Clean or Snatch + 1 Squat Clean or Squat Snatch + 1 Front Squat or Overhead Squat


For Time:

-75 Double Unders

-25 Front Squats or Overhead Squats

-60 Double Unders

-20 Front Squats or Overhead Squats

-45 Double Unders

-15 Front Squats or Overhead Squats

-30 Double Unders

-10 Front Squats or Overhead Squats

-15 Double Unders

-5 Front Squats or Overhead Squats


V2

Every 2:30 for 5 Sets:

-3/3 Alternating DB Squat Clean, single DB, tough weight


For Time:

-100 Single Unders

-25 HEAVY Goblet Squats, heels elevated

-80 Single Unders

-20 HEAVY Goblet Squats, heels elevated

-60 Single Unders

-15 HEAVY Goblet Squats, heels elevated

-40 Single Unders

-10 HEAVY Goblet Squats, heels elevated

-20 Single Unders

-5 HEAVY Goblet Squats, heels elevated


Friday

V1 & V2

For Time:

-400m Run

-30 Burpees

-30 Box Jump Overs

-400m Run


Saturday

Every 2:30 for 5 Sets (12:30):

-5 Shoulder Press + 5 Push Press


In teams of 3:

5 Rounds For Max Reps:

Minute 1: Bench Press

Minute 2: Calorie Row

Minute 3: Rest


We hope you all had a safe and fun Fourth.

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