SUNDAY 7.23.17
You’d think it’s still winter out looking at these 2…
Front Squat
3 x 2 w/3 Sec Pause
Work up to Heavy Double
21-15-9 Reps for time:
Row for Cal
Kettlebell Swing 53/35lb
After each round complete 50’
Goblet Walking Lunge 53/35lb
Mobility:
2x 90 Sec
Frog
Childs Pose
Saddle
SATURDAY 7.22.17
4RFR
1 Min Power Clean 115/73lb
1 Min Bike for Cal
1 Min Toes-2-Bar
1 Min Sit-up
1 Min Slam Ball 40/30lb
1 Min Rest
Accessory:
• 3-5x 10 – 30 second hollow hold
+ 20-30 second arch hold
(superman)
Mobility:
Lax 30 Sec Each Side x 2
Lat/Terres
Glute (Burt Reynolds)
VMO
FRIDAY 7.21.17
Death by EMOM
Back Swaat
3@60%
3@70%
3+@75%
4RFT
12 Thrusters 95/63lb
12 Bar Facing Burpee
200m Run
20 Min Cap
Accessory:
• Several attempts at handstand
hold in 4×4
• 3-5 x hold against wall for 10-30
sec.
• 5-10 wall walks
Mobility:
Box Ext. Rotation
Couch
Lizard
THURSDAY 7.20.17
Big Mike Big Muscles
15 Min to Practice Ring Muscle
Up, Ring Dip, Push-Up
For Time:
2K Row Buy In
Then –
2RFT
25 Ring Dip
50 Double Under
Accessory:
3x
100ft sled pull (bodyweight)
Performed seated or standing. You
will tie a 100’ rope and pull the sled
towards you
Mobility:
Cobra Pose
Child’s Pose
WEDNESDAY 7.19.17
“Helen”
3RFT
Run 400m
21 Kettlebell Swing 53/35lb
12 Pull-Ups
12 Minute Cap
Top Male: Jake W 8:38
Top Female: Charlotte 8:25
Group Stretchy Stretch
TUESDAY 7.18.17
Why is anyone this excited about running?
Shoulder Press
3 @60%
3 @75%
3+ @80%
Last set is a max effort set.
3×3 Overhead Squat
21-15-9 Reps For Time:
Cal Bike
Air Squat
Accessory:
Tabata Wall Sit (add weight)
Mobility:
90 Sec Each Side x 2
Lizard
Pigeon
MONDAY 7.17.17
Cheesin’
Deads
3 @50%
3 @65%
3+ @75%
Last set is a max effort set.
4RFT:
100m Sled Sprint 135/90
Run 200m
100m Sled Sprint 135/90
2 Min Rest
Accessory:
3-5 30 sec weighted Chinese
plank
Mobility:
Banded Hammy Pull-Down
2×20
Seated Straddle 3 min
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