Workouts for 7/8-7/13/2019

Monday, July 8

STRENGTH

4x4 Back Squat

METCON

20 Minutes to Row Max Calories:
400m Run
Max Calories on Rower in 3 Minutes


Tuesday, July 9

STRENGTH

15 Minutes To Find:
1 Rep Max Push Jerk

CHIPPER

3 Rounds For Time:
20 Push Press (Fit: 75/55#, RX: 95/65#, FB: 135/95#)
20 Front Squats (Same Weight)
20 Burpees Over Bar (Fit: Bodybuilders)


Wednesday, July 10

STRENGTH

4 Supersets:
10 Strict Pull-ups (Fit: Banded/Toe-Spot)
10/Leg Dumbbell Single-leg RDL

METCON

14 Minute AMRAP:
30 Double-Unders (Fit: 2x Singles)
10 Toes-2-Bar (Fit: Hanging Knee Raises)
10 Push-ups (Fit: Knee/Box Push-ups)
30 Walking Lunges


Thursday, July 11

SKILL

10 Minutes To Find:
Max Height Box Jump

CHIPPER

For Time:

"Grace" 30 Clean and Jerks (Fit: 95/65#, RX: 135/95#)
5 Minute Rest
"Isabel" 30 Snatches (Fit 95/65#, RX: 135/95#)


Friday, July 12

STRENGTH

4x8 Bench Press
*Last set is a dropset*

INTERVALS

2 Rounds (2:00 Work/1:00 Rest):
Assault Bike Calories
Russian Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44-53#)
Box Jump Overs (Fit: 20/16", RX: 24/20", FB: 30/24")


Saturday, July 13

SKILL

3 Sets:
Max Bar Hang

HERO WOD

"Adam Rand" (15 Minute EMOM):
0:00 - 5:00 5 Thrusters (Fit: 75/55#, RX: 95/65#, FB: 115/85#)
5:00 - 10:00 3 Thrusters (Fit: 95/65#, RX: 115/85#, FB: 135/95#)
10:00 - 15:00 1 Thruster (Fit: 115/85#, RX: 135/95#, FB: 165/115#)