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July 24-July 31

Updated: Jul 25, 2023

DE-LOADED!


Monday

A. Snatch Grip Deadliftsx8x4

B. Front Rack Box Step Upsx6/6legx4


Every 5 min for 4 sets

25/20 cal Bike

10 Bar Facing Burpees

10 Thrusters


Rounds should be 2:30-3:30 min


Tuesday

A. Single Arm DB Strict Pressx6/6x4

B. Core:

3 rounds

20 sec side plank/side

12 alternating Deadbugs

6 push up to downward dog


5 rounds

15/10 cal row

50 DU

10 Snatch

6 Ring MU or 6 Dips+6 Pull up

3 minute easy machine


Wednesday

A. Power Clean+Power Jerk

3+3x2

2+2x2

1+1x2

B. Back Rack Walking Lungesx8/legx4


3 rounds

400M Run

20 Squat Cleans


Thursday

3000M Ski

Rest 2 min

Then

500M Ski

Rest 1 min

x3


Friday

A. DB Benchx12x3

B. Strict Pull up (CTB if possible)x5x3

C1-Skull Crushersx8x4

C2-DB Bent Over Rowx8x4


30 T2B

75 FT Double KB OH Lunge

20 T2B

50 FT Barbell OH Lunge

10 T2B

25 FT Double DB Lunge


Saturday


Every teammate must complete

600 M Row

400 M Run

200 M Farmers Carry

100 M Walking Lunge

50 M Handstand Walk (40 Shoulder Taps)

25 Cals on AB


Sunday

EMOM 28

1-12/9 Cal Bike

2-8 Deadlifts+8 Burpees

3-12/9 Ski

4-15 GHD




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