July 1 – 7 programming!

Monday

Closed

Tuesday

Buy in – EA Warm up

A) 3 sets -1 Pause Front Squat + 1 ¼ Front Squat + 1 Front Squat @ 70-75% 1RM Front Squat

Metcon – 3 sets: @ RPE 7/10
2 Rounds
10 Wall Balls (20/14)
20 Double Unders
10 Calorie Row
20 Double Unders
-rest 1:1 b/t sets-

Wednesday

Buy in- 2 Rounds

1:00 Ski (easy-moderate)
10 Cuban Press w/Dumbbells (light)
10 Banded Good Morning
5 Step Up Burpee
5 Kipping Pull Up

A) 1 Snatch Lift off to 1” + 1 Floating Snatch Pull + 1 Floating Snatch + 1 Snatch – 3 working sets @ 6-7/10 RPE

B) 1 Power Snatch @ 73% 1RM Snatch
1 Power Snatch @ 75% 1RM Snatch
1 Power Snatch @ 75% 1RM Snatch
1 Power Snatch @ 78-80% 1RM Snatch
1 Power Snatch @ 78-80% 1RM Snatch

Metcon – 1-2-3-4-5-6-7-8-9
Power Snatch (115/80)
Burpee Pull Up

Thursday

Buy in – 3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

A) 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6.5/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

B) 1 Split Jerk @ 70% 1 RM Split Jerk
1 Split Jerk @ 70% 1 RM Split Jerk
1 Split Jerk @ 75% 1 RM Split Jerk
1 Split Jerk @ 75% 1 RM Split Jerk
1 Split Jerk @ 80% 1 RM Split Jerk
*From rack

Metcon – AMRAP 15 Minutes
Buy in: 45/35 Calorie Bike
2 Rounds
45 GHD Sit Ups
45 Push Press (95/65)
-in remainder of time-
Max Calorie Bike

Friday

Buy in – 2 Rounds

10 Push ups / 10 Hip Flow w/stretch / 20 Cossack Squat / 5 Slow Eccentric only Ring Dips / 10 Banded Glute Bridge

A) 5 Bench Press @ 65% 1 RM Bench Press
5 Bench Press @ 65% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
1 Bench Press @ 80% 1 RM Bench Press
1 Bench Press @ 80-85% 1 RM Bench Press

B) 3 Back Squat @ 70-75%
3 Back Squat @ 70-75%
3 Back Squat @ 70-75%

Metcon – Strict Double JT with a friend
42 – 15 – 18
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push Ups