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Thursday 07/07/22

Strength: 8×3 Push Press – @75% 1RM – Rest 30”-45” between sets – Not touch and go Conditioning: 20’ EMOM 1. 50 Double Unders 2. 6 Pull-ups + 4 Chest to Bar Pull-ups + 2 Bar Muscle-ups 3. 15 GHD Sit-ups 4. Rest Accessories: 3×25

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Wednesday 07/06/22

“Active Recovery/OpenGym” 30’ Max Distance Row – focus on pace that you can maintain  Core:  3 Rounds 30 Med Ball Sit-ups 20/14 1’ Weighted Tall Plank 25/15 Skill:  Double Under Progression  5×5 Swing and Catch 5×15 Single Taps 4×1’ Single Unders 5×15 Double Taps 5×5

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Tuesday 07/05/22

Strength: 8×3 Box Squat – @75% 1RM – Rest 30”-45” between sets Conditioning: 18’ AMRAP  5 Rounds Every 4’ 400m Run 20 Goblet Squats 53/35 Max Effort Box Jump Overs 24”/20” – Score: Total reps of box jump overs Accessories: 3×25 Cyclist Squat 3x12ea Single

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Monday 07/04/22

Conditioning: “4th of July Wod” Teams of Two 7 Rounds 4 Power Clean and Jerks 205/145 20 Synchro Burpees 22 Calorie Skierg – Reps split 50/50 besides synchro burpees Accessories: 5×5 Strict Curls 3x8ea Dumbbell Bench Press 3×8 Wide Grip Banded Strict Pull Ups 3×8

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Friday 07/01/22

Strength: 5RM Shoulder Press – 20’ to Establish  Conditioning: 9’ EMOM 1. 3 Hang Power Cleans 155/105 + 50 Double Unders 2. 3 Hang Power Cleans + 7/5 Strict Handstand Push-ups  3. 3 Hang Power Cleans + 7/5 Strict Pull-ups Accessories: 5×5 Strict Curl 3x8ea

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Thursday 06/30/22

Strength: 5×5 Box Back Squat – @70% 1RM – Rest 30”-45” between sets Conditioning:  50-40-30-20-10 Calorie Row Wall Balls (20/14) Accessories: 3×25 Cyclist Squat 3x12ea Single Leg Back Rack Box Step-up 4x25ea Single Leg Reverse Hyper Leg Extensions 4×30” Weighted Static L-Hang  1×5’ Alternating Banded

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Wednesday 06/29/22

“Active Recovery/OpenGym” Bikeerg Intervals 1000m Bikeerg Rest 1:1 1500m Bikeerg  Rest 1:1 2000m Bikeerg Rest 1:1 Into… 50/35 Calorie Bikeerg Sprint Core:  10 Rounds 30” Sorenson Hold 10 GHD Reverse Hyperextension Skill:  Ring Dip Progression   3×10” Support Hold 3×10” In the Hold 3×5” Support to

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Tuesday 06/28/22

Strength:  5×5 Push press – @70% 1RM – Rest 30-45” between sets Conditioning:  For Time 100 Burpees 50 Toes to Bar 50 GHD Sit-ups 100/80 Calorie Skierg Accessories: 3×25 Incline Dumbbell Bench Press  3×25 Kneeling Dumbbell Push Press 3×25 Tate Press (Williamson Press) 3×8 Russian

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