Week of 7/29/24
Monday
7 Rounds
Front Squats x 15 in 60”
Rest 15”
Thruster x 10 in 60”
Increasing ladder/Decreasing ladder
EMOM/Every 30 seconds alternating
1-2-3-4-5-6-7-8-9-10x Reps of DB Burpee
10-9-8-7-6-5-4-3-2-1 x Reps of Clean and Press
increasing ladder/Decreasing ladder
EMOM
2-4-6-8-10-12-14 x Calories
14-12-10-8-6-4-2 x Push ups
Tuesday
4’ steady state
4’ active rest (1’ rest- 1’-20 sit ups 1’ - 20 floor wipers 1’ rest
4’ steady state same distance
4’ less active (1’ rest 1’ 20 KB swings, 1’ 20 burpee, 1’ rest)
4’ steady state same distance
4’ less active (1’ rest 1’ 20 KB swings, 1’ 20 burpee, 1’ sit up 20)
4’ steady state same distance
4’ less active (1’ x 20 floor wipers, 1’ 20 KB swings, 1’ 20 burpee, 1’ sit up 20)
Wednesday
Metcon
1 mile
@ the 8 minute mark
Every 30” for 10 Rounds
10 jumping push ups
8 KB squat clean
@ the 20 minute mark
.50 mile
@ 24 minute Mark
Every 30” for 10 Rounds
15 KB Swings
10 Box Jumps
@ 36 minute Mark
.25 mile
@ 38 minute mark done
Thursday
5 Rounds
90” Max Rep Chest Press & push up after failure
4 minutes to complete:
10 Deadlift HVY for 10-12
20 Lunge Step loaded
20 loaded Sit Up
2 Rounds in 10 minutes
20/15 Calories
20 box jumps
20 KB DL High Pull
1’ plank
1’ wall sit
Friday
6 Minutes Per Round
5 Rounds
5 Death Eaters
400 meters
10 Clean Press lunge
400 meters
*if you make the 1st Round in 5’ or less do 5 burpees after each 400 meter run
Saturday
Conditioning
1’:30”
1’:45”
1’:60”
1’
Each round should be faster and measurable
5 Sets every 30”: 10” transition
DB Chest Fly or wide push up x 15
Teasers loaded w/ press x 10
Bench or chair dips x 20
30” rest
Conditioning
1’: 60”
1’: 45”
1’: 30”
1’:
Hit same numbers high to low
5 Sets every 30”: 10” transition
DB curl x 15
TRi Kick Back x 15
Floor wiper x 20
30” rest
12 minutes to complete
4 Rounds
25 KB swing
20 spiderman push up
10 Box Jump
10 burpee
Back Up Workout
Total Time Cap 8’
3 x 400 meters
Rest 1’ after each one
Strength
4 Rounds
90”
High hang high pull x 10
Right into
Sumo Deadlift High pull x 15
30” rest
90”
Strict Press x 10
Right into
Push Press x 15
30” rest
Total Time Cap 6’
3 x 400 meters
Rest 1’ after each one
Metcon
5 Rounds
EMOM Alt.
KB Swing x 20
Push up x 10 & Air Squat x 15