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Week of July 19, 2021

Monday

A. Back Squatx3x5@85%

B1. DB Box Step up (no higher than 20", use plates if necessary)x5/legx5

B2. Sled push@HEAVY AS HELL-50 FTx5


3 rounds

400 M run

100 FT OH walking Lunge-barbell if possible

20 Pull Ups


Tuesday

A. Power Cleanx2x5@75%

B1. T2B Swing Workx3

B2. Strict KTE or T2Bx7x3

B3. L or Tuck Sit cluster 5sec.5sec.5secx3


4 min AMRAP

6 Deadlifts

6 Power Clean

20 Lateral Hops over bar

Rest 90 sec.

2 min AMRAP

T2B

Rest 60 sec.

x2


Wednesday

A. 2 position Hang Snatchx2x2@75% x2x3@80%

B1. Half Kneeling Landmine Pressx8/Sidex3

B2. Push Up-hardest variation possible (off box or bar, floor, paralette, maltese)x10x3

15 rounds

8 Cal Row

6 ALT DB SNATCH

4 Burpees


Thursday

A. Front Squatx4x3@80% x3x2@85%

B1. Dead Hang to Ball up or Inverted-3 sets of 2-5 reps

B2. 20 GHD Sit Upsx3


15 min AMRAP

10 Cleans

20 Box Jump Overs

200 M Sandbag Run


Friday

A. EMOMx12 minutes

minute 1 = 3-5 strict HSPU

minute 2 = 2 bar pull overs OR 5 Strict Pull ups

minute 3 = 3-5 kipping HSPU

minute 4 = 3-4 bar MU OR 5-7 Kipping Pull ups


40-30-20-10

Wall Ball

12-10-8-6

Muscle Up (Burpee Pull Ups)

*30 DU after each round

Saturday

32 min

Teams of 2 work through 2 min stations of

Walking lunges

BURPEE

BOX JUMP

REST

FRONT SQUATS

AIR BIKE

KBS

REST

X2


Sunday

8 min AMRAP

400M Run

400M Ski

Max Row Cals

Rest 4 min

8 min AMRAP

400M Run

Half Mile Bike

Max Ski Cals

Rest 4 min

x2

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