- andre34361
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.