July 1-7, 2019

Monday July 1

Canada Day

 

Tuesday July 2

AMRAP 35 easy pace

500 M run

400 M Row

30 Alt. Step Up 24/20

100 Single Unders

50/35 Cal Bike

40 Sec FLR Hold on Rings

30 Sec Handstand Hold

10 Sec/side Single Arm Bar Hang

 

Wednesday July 3

Snatch Pull

3×3 @ 90-100%

Snatch

3×3 @ 70%,75%,80%

AMRAP 6

10 Goblet Squat 53/35

5/side KB Snatch 53/35

 

Thursday July 4

Tempo HSPU @30X2

5×5

Strict Ring Dip

5×5

4 Rounds

In 2 min

8 Pull Up

8 Devil Press 40/20

AMRAP Cal Row

rest 2

 

Friday July 5

AMRAP 25

20 WallBall 20/14

10 Burpee Box Jump Over 24/20

10 T2B

200 M Run

 

Saturday July 6

Back Squat

3×5 @ 60%

3 Rounds Each For Time

40 Double Unders

20 DB FR Reverse Lunge 40/20

20 Sit Ups

:30 Hollow Hold

Rest 1 Min

 

Sunday July 7

For Time:

Buy In 50/35 Cal Bike

3 Rounds

4L Parking Lot Sled Push/Pull 135/95

100 M Farmer Carry 70/53

400 M Run

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