Dienstag, 23.07.2019
A. Dumbbell Shoulder Press 10-10-10-10-10
B. 3 rounds for time of:
Row, 750 m
L-Sit
Montag, 22.07.2019
A. Back Squat 1-1-1-1-1
B. Every 1 min for 15 mins, alternating between:
15 Dumbbell Bench Press, pick load
7 Strict Pull-ups
20 Single Leg Deadlifts, 75/55 lbs
Sonntag, 21.07.2019
A. 5 rounds for time of:
50 Double Unders
10 Toes-to-bars
10 Jumping Alternating Lunges
1 Rope Climb
B. For time: Strongman Type Movement
Samstag, 20.07.2019
A. Record your best Cluster 1 rep max lift.
B. "Team Jerry"
With a partner, for time:
Run, 1 mi
Row, 2 km
Run, 1 mi
Partners change every 200m, on both the run and row.
Freitag, 19.07.2019
A. Floor Press 5-5-5-5-5
B. Ring Rows 5x Max Rep
C. 5 rounds, 30 secs per station, of:
Row Calories
Rest 30 secs
Double Under
Rest 30 secs
Assault Bike Calories
Rest 30 secs
Donnerstag, 18.07.2019
A. 1 Power Clean + 2 Front Racked Alt. Reverse Lunges + 1 S2 Oh 1-1-1-1-1
B. 30-20-10 reps, for time of:
Dumbbell Thruster, 35/20 lbs
Toes-to-bar
Mittwoch, 17.07.2019
A. Deadlift 1-1-1-1-1
B. Lying Tricep Extension 10-10-10
C. 7 rounds for time of:
7 Front Squats, 165/115 lbs
7 Chest-to-bar Pull-ups
