July 3rd to 9th programming!!

Monday – Closed

Tuesday

Buy in – 2 Rounds

1 min Row / 10 Cossack Squats / 10 Hip Flow W/stretch / 5 Slow Empty Bar Back Squats / 5 Broad Jumps

A) 1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE

• Pause for 2 seconds in the bottom of the squat

Metcon – 5 Rounds For Time

15 Push ups
15 GHD Sit ups (25 Abmat)

rest 1:1 between rounds

Wednesday

Buy in – 2 Sets

10 Double Dumbbell Pause Bulgarian Split Squat (pause for 2 seconds at the bottom of each rep) (5 each leg)

10 Single Arm Dumbbell Row w/Pause at the top of each rep (5 each arm)

10 Dumbbell Chest Flies

A) 5 Push Press @ 6/10 RPE
5 Push Press @ 6.5/10 RPE
3 Push Press @ 7/10 RPE
3 Push Press @ 7.5/10 RPE
1 Push Press @ 8/10 RPE
1 Push Press @ 9/10 RPE
*5 Heavy Double Dumbbell Seated Strict Press after each set

Metcon – 35-28-21-14-7
Wall balls (20/14) (10/9ft)
Box jump (24/20)
Kettlebell swings (53/35)

Thursday

Buy in – EA Warm Up

A) 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch 5sets @ 5-7/10 RPE

Metcon – AMRAP 15 Minutes
5-10-15-20-25…
Row (calories)
Ski (calories)
Bike (calories)

Buy out if time –

3-4 Rounds
4-8 Strict Weighted Chin Ups @ RPE 8
12 Seated Tricep DB French Press @ RPE 8
-Rest 2-3 min b/t rounds-

Friday

Buy in – 3 Rounds

200m Jog / 2 min Skip Practice / 10 DB Floor Press / 20 Plank Shoulder Taps

A) 5 Bench Press @ 6/10 RPE
5 Bench Press @ 7/10 RPE
5 Bench Press @ 7.5/10 RPE
4 Bench Press @ 8/10 RPE
4 Bench Press @ 8/10 RPE
*10x 4in Deficit Push Up after each set

Partner Throwdown Friday

10 Rounds
42 Double Unders (OR 28 Crossover Single Unders)
7 Thrusters (115/80)

*alternate each round