Monday July 22
Deadlift
10×3 5-15 pounds Heavier then last week
Back Rack Reverse Lunge
3×8/leg Not alternating * 70-80% of last weeks weight for all sets
Tuesday July 23
Tempo Strict Deficit HSPU @30X2
Accumulate 25 reps
Strict Pull Ups
7×4
AMRAP 11
10 Tuck Ups
20 Double Unders
10 Knee 2 Elbow
200 M Run
Wednesday July 24
Clean + Front Squat
5x 2+2 @ 75-80%
Possible Voodoo WOD
15-12-9
Devil Press 50/35
DB Box Step Over 24/18 50/35
Thursday July 25
4 Rounds For Time
500 M row
20 No Jump Burpee
Block Run
Friday July 26
Karen
150 WallBalls For Time
RX+ E2M 5 Pull Up + 5 Box Jump Over 24/20
Saturday July 27
AMRAP 12
8 Cal Bike Sprints
Every Time Off Bike Complete 1L Bear Crawl + 1L Reverse Bear Crawl + 10 Ring Rows + 15 Situps. If not starting on bike start w/ other movements.
EMOM 16
- 15/12 Cal Row
- 15 DB Snatches (50#/35#)
- 15 Toes to Bar (25 Hanging Knee Raises)
- Rest
Sunday July 28
Run 3 Blocks for Time
For Time:
80 Push Press (95#/65#)
Each Time Break: 6 Barbell Rows (95#/65#) + 4 Bar Facing Burpees