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Week of Workouts 2nd-7th July 2018

July 1, 2018

Check the blog each day for the Sweat Classes, Gymnastics, Mobility Class, News and Updates.

MONDAY:

Fitness + Performance:
“Kelen Helly”
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

TUESDAY:

Fitness:
A. In 12 mins Build to a 1 Rep Max Push Press For the Day

B. AMRAP 15:
27/21 Calorie Row
21 Deadlifts (60/42.5kg)
15 Burpees
9 Push Press (60/42.5kg)

Performance:
A. AMRAP 7:
Strict Deficit Handstand Push-ups (3″/2″)
*EMOM 3 Deadlifts @ 75%

B. AMRAP 15:
27/21 Calorie Row
21 Deadlifts (60/42.5kg)
15 Burpees
9 Push Press (60/42.5kg)

WEDNESDAY:

Fitness:
A. In 10 minutes Build to a Heavy 3 Banded Deadlift
B. 3 Rounds For Time:
75 Double Unders / 150 Single Skips
50 Air Squats
15 Double KB Deadlifts 32/24kg

Performance:
A. 3-Position Power Snatch - In 10 minutes Build to Heavy Complex

B. 3 Rounds For Time:
75 Double Unders
50 Air Squats
15 Power Snatches (50/35kg)

THURSDAY:

Fitness + Performance:
For Time:
15-12-9
Row Calories
Bike Calories

150 Meter Farmers Carry (32/24kg)

15-12-9
Row Calories
Bar Touching Burpees

150 Meter Farmers Carry (32/24kg)

15-12-9
Row Calories
Bike Calories

FRIDAY:

Fitness:
A. 5 Rounds:
Max Dumbbell Push Ups
Max Strict Pull Ups
*Do a set every 2 minutes

B. 1 Min Max Ski Erg Calories

Performance:
A. “Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
*Do a set every 2 minutes.

B. 1 Min Max Ski Erg Calories

SATURDAY:

Fitness:
Teams of 3For Time:
800 Meter Run
6 Rope Climbs
20 Russian KB Swings 32/24kg
20 Goblet Squats 32/24kg
800 Meter Run
9 Rope Climbs
35 Russian KB Swings 32/24kg
35 Goblet Squats 32/24kg
800 Meter Run
12 Rope Climbs
50 Russian KB Swings 32/24kg
50 Goblet Squats 32/24kg

*Carry 9/6kg Med Ball for Runs

Performance:
Teams of 3 For Time:
800 Meter Run
6 Rope Climbs
20 Squat Cleans (60/42.5kg)
800 Meter Run
9 Rope Climbs
35 Squat Cleans (60/42.5kg)
800 Meter Run
12 Rope Climbs
50 Squat Cleans (60/42.5kg)

*Carry 9/6kg Med Ball for Runs

 

 

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