314 Week of 7/22
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MondayTuesdayWednesdayThursdayFridaySaturday
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7/227/237/247/257/267/27
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WarmupWarmupWarmupWarmupWarmupWarmup
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Tendon WarmupArm Circles2 Rounds500m Row1000m RowSpealler Warmup
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20 Quarter SquatsArm Swings400m RunCat/Cow3 Rounds
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20 Side to Side Quarter Lunges3 Rounds15 KBSChild to Cobra10 PullupsWorkout
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20 Quarter Squats w/Back Rotation
10 Banded Pull Aparts15 Russian Twists w/WBT-Glutes and T-Hips10 Pushups"The Marina Mile"
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Squat Warmup10 Banded Fly15 Air SquatsBird Dogs10 Air Squats200m Run
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6 x Squat to Stand10 Banded Front RaiseGood Mornings10 Hip Extensions20 Power Snatch 75/55
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6 x Squatting T-Spine Extension10 Side to Side LungesSkill10 Situps400m Run
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6 x Single Arm Thoracic Twist4 Rounds - not for timeStrength20 Thrusters 95/65
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6 x Squatting OH RaiseGymnastics2 TGU/SideNo Contact Power CleanStrength400m Run
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6 x Squat Twist to StandMU Work
10 Right Leg Pistol Squat Progression
5x3 @ 60%10-25-50
20 Power Cleans 135/85
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6 Rounds10 Double KB Strict PressPower CleanUnbroken R. KBS400m Run
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Strength
5 Kipping Swings on Rings
10 Left Leg Pistol Squat Progression
5x2- Heavy as possible20 Deadlifts 185/125
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5-4-3-2-15 Kipping Ring Pullups
- Start at 80% and increase as able
200m Run
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Bear Complex5 Strict Ring DipsWorkout- Heavier than last weekWorkout
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- Clean, FS, OH, BS, OHAdv: 15 Ring MU for TimeFrom CFNE10 Rounds
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"Mind Eraser"Workout
10 Bench Press 155/95
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Partner WorkoutWorkout20 Minute AMRAP2 Rounds10 Chin Ups
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16 Minute AMRAP10-17 Power Cleans 135/95100 Double Unders10 Cal Row
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200m RunPullup7 Burpees80 Walking Lunges10 Bicep Curls
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20 Alt DB Snatches 50/35Wall Ball 20/14200 Meter Run60 Calorie Row
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20 Box Jumps 24/20Deadlift 155/10540 HR Pushups
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20 SitupsRing Dip20 T2B
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20 KBS 70/53- Scale to dips on box- 20 Minute Cap
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- Alternate movements
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