August 2nd to 8th Programming!!

Monday

Closed

Tuesday

Buy in – 300m row then 3 rounds

30 sec Deadbug / 5 Tempo Goblet Squat @33×1 / 10 Tall Kneeling KB curls

A) Back Squat 10-8-6-4

10 @ 60% , 8 @70%, 6 @75%, 4 @80%

rest as needed between sets

Metcon – For time

400m Row

40 Wall Balls (20/14)

40 C2B Pull ups

400m Row

20 Wall balls

20 C2B Pull ups

400m Row

*20 min cap

Wednesday

Buy in – EA Warm Up

A) Bench Press 5×5 working sets

After each set 12 DB Push Press (moderate)

Metcon – 3 min work 1 min rest x4

3 Deadlift 185/125

5 Push Ups

7 Box Jumps (24/20)

start where you leave off

Thursday

Warm up – 2 Rounds

50 skips / 10 Muscle Cleans / 10 Curtsey Lunges/ 10 BB good mornings

Mobility- BB smash on quads and fore arms

A) 10 min EMOM – 1 Power clean at 75%

B) 10 Min EMOM – 1 Power Clean at 65%

Metcon – 10 min Amrap

40 KBS

40 Goblet Reverse Lunges

Friday

Buy in – 2 Rounds

10 Groiners (mobility)/ 30 Flutter Kicks / 1 min Supinated Hang / 10 Seated Tspine Rotations

A) BB Bent Over Row – 4 sets of 10 moderate to heavy

B) Single arm DB Bent Over row – 4 sets of 10-12 moderate weight

C)Standing BB Curl – 4 sets of 10-12 moderate weight

D) Standing Alternating DB Hammer Curls – 4 sets of 12-15 each arm moderate

Metcon – 7 Min AMRAP

12 Burpees

12 DB Snatch (50/35)

Saturday

Pick your day!

August 3, 2021

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