314 Week of 7/15
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MondayTuesdayWednesdayThursdayFridaySaturday
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7/157/167/177/187/197/20
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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 Bettlach Total"
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Squat Warmup10 Banded Fly15 Air SquatsBird Dogs10 Air Squats15 Minute Clock
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6 x Squat to Stand
10 Banded Front Raise
Good Mornings10 Hip Extensions1 Mile Run
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6 x Squatting T-Spine Extension
10 Side to Side Lunges
Skill10 SitupsIn remaining time, find HS Back Squat
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6 x Single Arm Thoracic Twist4 Rounds - not for timeStrength15 Minute Clock
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6 x Squatting OH RaiseGymnastics1 TGU/SideNo Feet Power CleanStrength2k Row
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6 x Squat Twist to StandBar MU Work10 Right Leg Pistol Squat Progression5x3 @ 60%
Single Arm KB Snatch 53/35
In remaining time, find HS Bench Press
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- Jumping10 Single Arm KB Z-Press (5/side)Power CleanAccumulate 35/Side15 Minute Clock
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Strength- Sitting in Band10 Left Leg Pistol Squat Progression5x21 Mile Run
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7 Rounds NFT- Rolling Drill
- Start at 75% and increase as able
WorkoutIn remaining time, find HS Deadlift
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5 Front Squat
- Or Accumulate 10-15
Workout- Heavier than last week10 Rounds
- Scale distances as needed to allow 5-7 minutes to lift
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3 ThrusterOpen Workout 14.250' R Arm Suitcase Carry
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1 ClusterWorkoutFor As Long As PossibleWorkout50' L Arm Suitcase Carry
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- Start @ 30% of Front Squat15 Minute AMRAPFrom 0:00-3:00, 2 rounds of:7 Rounds5 Tire Flips
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- Increase as able200m Run10 Overhead Squats (95/65 lb)12 Bench Press 155/9510 Axle Bar Push Press
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7 Deadlifts 225/15510 Chest-to-Bar Pull-Ups12 V-Ups
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WorkoutFrom 3:00-6:00, 2 rounds of:Calorie Row 20/14
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5 Rounds12 Overhead Squats (95/65 lb)- Scale to situps or crunches
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30 Double Unders12 Chest-to-Bar Pull-Ups
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20 KBS 53/35From 6:00-9:00, 2 rounds of:
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10 Burpees14 Overhead Squats (95/65 lb)
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1 Minute Rest14 Chest-to-Bar Pull-Ups
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Follow the pattern until you fail to complete both rounds.
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Back SquatSnatchCleanEndurance/KBSquat
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