Monday July 15
Deadlift
10×3 @ 5-15 Pounds Heavier
Back Rack Reverse Lunge
3×8/leg not alternating Build to Max
In Between working sets 30-60 second Hollow Hold
Tuesday July 16
Deficit Tempo HSPU @ 30X2
Accumulate 20 reps
Ring Dips
4 sets 8 reps
21-15-9
Push Press 75/55
Lateral Burpee
Wednesday July 17
Clean + Front Squat
5 x 2+2 @ 60-70%
AMRAP 10
10 Push Up
20 Plate Sit Up 25/15
30 Russian Twist
40 Air Squat
Thursday July 18
All Classes At Comp Track
For Time:
800 M Run, Walk 200 M
2×600 M Run, Walk 200M
3×400 M Run, Walk 100M
4×200 M Run, Walk 100M
Friday July 19
0-12 Min
4 Rounds
50 M DB Farmer Carry 2×50/35
10 DB Burpee
From 13-25
100′ Single Arm Overhead Lunge 50/35
30 Box Jump Over 24/20″
50 DB Snatch
30 Box Jump Over
100′ Single Arm Overhead Lunge
Saturday July 20
Back Squat
5×3 @ 70-85%
AMRAP 12
5 Pull Ups
20 Double Unders
5 T2B
20 Double Unders
15/12 Cal Row
Sunday July 21
NANCY
5 Rounds For Time
400 M Run
15 Overhead Squats 95/65