Week of 7.24.23

Week of 7.24.23

Summer STRONG Week 2!

Same movements as last week! Capping at 60% on our barbell sets of 10

MONDAY 7.24.23

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0:00-12:00 Block A - 12 minutes to complete

3 Sets

10 1&1/4 Bench Press @50-60-60%

10 Goblet Bulgarian Split Squats per leg

2 minutes to clear benches and set up for pull-ups

14:00 - 26:00 Block B - 12 minutes to complete

4 Sets

10 Tempo Strict Pull-Ups (:02 above, control down)

25 Ring OR Hand Release Push-ups

2 minutes to put away bands

28:00-34:00 Block C - 6 Minutes

20 Alternating Gorilla Rows

AMRAP 123 Up Downs until 2:00

34:00-37:00 Directly into buyout - 3 minutes

Max Effort Farmers Carry

TUESDAY 7.25.23

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Block A - 14 minutes

3 Sets

10 Pause Front Squats @ 50-60-60%

20-35 zombie sit ups after each set - your body your choice. You can also use a plate!

Block B - Every 6:00 for 18:00

10 Double DB Kneel to Stand (sub box step ups)

15 Goblet Heel Elevated Goblet Squats

10 Goblet Seesaw Lunges Left

10 Goblet Seesaw Lunges Right

Rest in remaining time

Buyout - 30 Seconds Max Calorie Assault Bike

WEDNESDAY 7.26.23

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0:00-15:00 Block A - 15 minutes

3 Sets

10 Hang Power Cleans (50-60-60%)

Rest :60-:90 between

10 Push Press (50-60-60%)

20-36 runningman sit-ups after each round

Athletes partner up with someone close to your strength level. All lifts from the floor.

Athletes who don’t know their power clean 1RM can use same barbell weight as push press

15:00 - 18:00 clean up barbells Coach take scores athletes get dumbbells

18:00-27:00 Block B - EMOM 9

M1) 20 Alternating Overhead DB Press

M2) 20 Alternating Bicep Curls

M3) :30 L Sit

Right into

27:00-36:00 Block C - EMOM 9

M1) :30 Double DB Overhead Hold

M4) :30 Isometric Bicep Hold 90*

M5) :30 Lean Back

THURSDAY 7.27.23

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Running Clock

0:00-18:00 Block A

Steady State AMRAP

Terrible Stair Run OR 40/30 Calorie Bike

15 Box Jump Overs 24/20”

20 Lateral Ball Toss to Wall

30 Hollow Rocks

20:00-36:00 Block B EMOM

M1) 50 Double Unders

M2) 12/9 Calorie Bike

M3) 3 Wall Walks

M4) :30 Handstand OR Plank Hold

FRIDAY 7.28.23

Block A - 14 Minutes

3 Sets

10 Deadlift @50-60-60%

15 Reverse Grip DB Bench Press

Block B - Every 1:30 for 18:00

A) 20 Chest to Bar Pull-Ups

B) 20 Alternating DB Bench Press + 15 Chest Flies

C) 22/18 Calorie Row

D) AMRAP Tuck Ups

SATURDAY 7.29.23

800m Run Buy In

The Shannon AMRAP

5 HSPU or DB Push Press

10 Toes to Bar

20 Reverse Lunges

@ 24:00 800m Run

Buyout

7:30 Tabata Clock - :20 on, :10 off

i1) plate curls

i2) plate BTN Tricep Ext

i3) l sit