Workouts for Week of July 25th - July 30th

July 25, 2016

 

Monday

Back Squat (all reps with a 2 count pause in the bottom): 3x65%, 3x75%, 3x85%
with pull aparts
Handstand Pushups

3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings
12 Pullups

 

Tuesday

Bench Press
80% x 2 reps
86% x 2 reps
92% x 2 reps
97.5% x 2 reps
10 Plate Arm Waves In Arch Hold
10 Pistols.

5 Rounds For Time:
6 Chest to bar Pull-ups
6 Box Jump Overs
6 Hollow Rocks


Wednesday

15:00 For Max Shoulder Press

2:00 Plank Hold On Slam Ball
Into...
10:00 AMRAP:
10 Ball Slams + Hop Over Slam Ball

5 Handstand Pushups

10 Slam Ball Sit Ups


Thursday

4x1@90%

 

Make up missed maxes if needed.

 

Friday 

15:00 To Find 1 rep max Thruster

 

Complete in Any Rep Scheme For Time:

30 Thrusters (at comp # or 65% max)

30 Burpees Over The Bar (any style)

 

Saturday - FREE 9am Class

TBA - Just Show Up For A Great Workout!
 

 


 

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