July 8th - July 13th

Monday

Strength:
Back Squats (off 100% of 1rm)
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

WOD

AMRAP 11 Ladder
DU's start at 5 and +5 every round
Burpees over bar start at 5 and +1 eery round
(Example 5/5, 10/6, 15/7 etc)

At 11 Min:
1 Min ME Situps
*score WOD rounds / reps separate from sit ups*

Tuesday

Strength:
10MIN EMOTM,
1 Deadlift + 1 power clean + 1 power snatch
Add weight every 2 minutes.


WOD
1000m Row
25 GTO 45/25
20 Box Jumps 24/20
15 Ring Dips
500m Row
20 GTO
15 Box Jumps
10 Ring Dips
250m Row
15 GTO
10 Box Jumps
5 Ring Dips

Wednesday:

Strength:
Bench Press (off 100% of 1rm)
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
18Min AMRAP
1min work / 30 seconds rest
Ball Slams
Bicep Curls 45/35
SA DB Push Press 55/35


Thursday

WOD
30 Min AMRAP
25 FT Shuttle Run
*increase by 1 after each round*
1 rope climb
5 jumping air squats

Friday:

Strength:
Deadlift (off 100% of 1rm)
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

WOD

3 Rounds
15 KB SDHP
10 WallBalls
250M Row


Saturday

"EVA"
5 Rounds
800m Run
30 KB Swings 53/35
30 Pull-Ups

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