TUESDAY 9th JULY
BUILD
PURPOSE: "Deload" week . This week we will be doing a mix of fun, multi joint/ multi movement patterns workouts before starting back on a new Cycle next week.
WARMUP:
2 Min Bench Back Bend
50ft Bearcrawl Forward/ Backward + 15 x Bent Over Lateral Raise + 30s Dead Hang. 3 Rds
STRENGTH:
5 x Bench Press @75% + 100 ft Heavy Farmer Carry + 10 Cal Ski or Row. 7 RDS
STRENGTH ACCESSORY
On Completion Perform 50 Strict Pull Ups or until Time is UP!
35 Min TC
TRAIN
WARMUP:
6min Amrap
30 MT Climbers
20 Plank Up Down
10 Burpees
MAIN EVENT:
3x 9 Min Amraps 2min Rest between
1.
20 cal Row
20 Push Press
20 Sprawls
2.
20 floor press
20 V ups
200/150M RUN
3.
20 HR Push Ups
20 cal Ski
20 Jump Squats
4.
5 man makers
10 jump tucks
10/6 cal RIDE
COMPETE
3 Mins Bike
Warm Up + Upper Flow
2 Sets
1. Yoga Push Up x 5
2. Scap Pull Ups x 10
3. One Hand Elevated Push Up x 5 per arm
4. Bear Crawl x 30 Sec
A. Rope Climb x 1 or 2 - EMOM x 10mins
B1. Bench Press; 6 reps x 3 sets; rest 30 sec (increase load each set)
B2. Clapping Push Up x 5 reps x 3 sets; rest 90 sec
C. Complete the following:
3 rounds for time (15MIN Cap)
50 Ft Handstand Walk or Bear Crawl (Low Hip)
18 CTB Pull-ups or Pull Ups
50 Ft Double DB Front Rack Lunge Walk (50lbs/35lbs)
LAUNCH
Week 3/4 of Mini German Volume Training. We will build up to a moderate set of 10 and then do 5 sets of 10 reps (at the same weight) with a strict 1 min rest inbetween. Try to push for 5/10lb heavier than last week.
WARM UP
Banded Downdog Stretch + Banded Side Angle Triangle Pose Stretch
30s Each
MB Ham Curl
MB Hollow Rock
MB Mountain Climbers
DB/KB Halo (15/15 Around the world)
STRENGTH 5x10 w/ 1 min rest between
Deadlift
Banded Pull Up
CONDITIONING
12 min CAP
200 Jump Rope
Every 90s - 5 Renegade Row with Push Up