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Week of July 25, 2021


TUESDAY

A. 10 minute EMOM

odd = 3 TnG squat snatch @70-75%

even = 6-10 UB pull ups (kipping)

B. Front Squatx2x5@90%


15 min AMRAP

8 Front Squats

20 Walking Lunges

250/150 M Row

  • Every 90 seconds you must complete 1 Rope Climb


WEDNESDAY

A. Deadliftx6x8@65%

B. DU practice


4 rounds

4 minutes on the clock

30 DU/90 singles

30/20 cal on aB

AMRAP KBS

rest 2 minutes bt. rounds


Thursday

ROWING KELLY-CAP TBD

5 Rounds

Row 400 M

30 Box Jumps

30 Wall Ball

FRIDAY

A1. Back squatx4x1@85% x3x2@85% x2x2@90%

A2. TEMPO False Grip Ring Rowsx5x5 OR Kipping WORK


NO REST

4 min AMRAP

100 M Run

5 Strict Pull ups (Bent Over Row)

6 min AMRAP

200 M Run

10 CTB pull ups (Jumping CTB or ring row)

8 min AMRAP

Run 400 M

15 Pull Ups (Jumping Pull Ups)


Saturday

18 min EMOM-Solo

top of every 3 minutes x 24 minutes

1 = 5 rope climbs - 50 double unders

2 = 500m row

3 = 30 push ups + 15 T2B


RIGHT INTO TEAMS OF 2-15 min


***every 5 min, teams complete 100 DU


30 AB Cal

30 HSPU

30 KBS

200 M Dynaball Walk/Double KB Walk/ZERCHER CARRY/FW/Logs/sandbags


Sunday

2000m Bike

1000M Row or Ski

800 M Run

Rest 5 minutes

x3-4

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