July 7 – 13 programming!

Monday

Buy in – 3:00 Ski or Row (increasing pace)
-Then-

3 Sets
4 DB Lunges
2 Box Jump
*Increase weight and height each set

Metcon – For Time
12-10-8-6-4
Db Walking Lunge (50/35s)
Box Jump Overs (30/24)
-straight into-
1500m Ski or Row

a) 10 Sets
3 Hang Power Clean (from below the knee)

at 65-90% building

Tuesday

Buy in – 2 Rounds

200m Run
5 Inchworm w/Push Up
10 Hanging Scap retractions
:10-:15 Wall Facing Handstand Hold
:30 Straight Arm Plank

Metcon- 3 sets

400m Run
-straight into-
2 Rounds
3 Wall Walk
9 Toes to Ring

Rest 90 seconds

A) 4 Sets
8 Deficit Sumo Deadlift @8-8+/10 RPE
*Rest as needed between sets.

*2 inch deficit
**Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

Wednesday

But in – EA Warm Up

A) 25 Wide Grip Bench Press @6/10 RPE
20 Wide Grip Bench Press @7/10 RPE
15 Wide Grip Bench Press @8/10 RPE
20 Wide Grip Bench Press @7/10 RPE
25 Wide Grip Bench Press @6/10 RPE
*Rest as needed between sets.
**Be conservative with loading

B) 3 Sets
12 Dumbbell Reverse Fly @8/10 RPE
20 Banded Face Pull
*60 seconds rest between sets

C) 4 Sets:
6 Tempo Back Rack Rear Foot Elevated Split Squat (each leg) @8/10 RPE
*Rest as needed between sets.
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

Thursday

Buy in-

3:00 Cardio (easy-moderate)
-Then-
2 Sets
10-15 Sit Ups
75-100 Single Under
-Then-
2 Sets
10 Single Arm High Pull (each arm, moderate)
10 Single Arm Front Squat (each arm, moderate)

A) 4 Sets
8 Box Front Squat (below parallel) @7-8/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

B) 4 Sets
6-8 Weighted Strict Pull Up @8-8.5/10 RPE
*Rest as needed between set

Metcon – 3 Rounds:
20 GHD Sit Ups
20 Dumbbell Squat Cleans (2×40/25)
70 Double Unders

Friday

Partner Buy in –

Buy in: 40 second Dead Hang TOGETHER (if one comes down, both come down)
Then 5 rounds each (work/rest):
5 Dumbbell Burpee Deadlifts into 150 foot Farmer Carry (2×50/35)
Buy out: 40 second Dead Hang TOGETHER (if one comes down, both come down)

Partner Throwdown –

With a partner, accumulate the following reps together before moving to next skill:
100 Wall Ball Sit Ups (20/14)
60 Alternating Leg V-Ups
100 Superman Pulses
40 Ring IYs
100 Russian Twists with Plate (15/10)
20 Side Plank Leg Raise

Buy out Foam roll sore areas from this week we did a lot of work and a good flush will help!

July 6, 2025

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