7/4/22 - 7/8/22

Week fo 7/4/22 - 7/8/22

Monday - 7/4/22
“Crain”
2 Rounds - For Time:

  • 34 Push-ups

  • 50y Sprint

  • 34 Deadlifts (135/95 lbs)

  • 50y Sprint

  • 34 Box Jumps (24/20”)

  • 50y Sprint

  • 34 Clean & Jerk (95/65 lbs)

  • 50y Sprint

  • 34 Burpees

  • 50y Sprint

  • 34 Wall Ball (20/14 lbs)

  • 50y Sprint

  • 34 Pull-ups

  • 50y Sprint

    • Score = Total Time

Tuesday - 7/5/22
For Total Distance:

  • 800m Run x 2

  • 3 Minutes Rest

    • Score = Total Time (2 Scores)

For Time:

  • 150 Sit-ups*

    • * EMOM + Start of Workout = 7 KB Swings (24/16 kg)

    • Rx1 = 16/12 kg

    • Rx3 = 32/24 kg

Wednesday - 7/6/22
Back Squat:

  • 5 x 5

  • Same Weight

    • 2 Min Rest

9 Minute Ladder:

  • +10 Double Unders

  • +2 Front Squats (95/65 lbs)

    • Score = Total Reps

    • Rx1 = +5 Double Unders

    • Rx3 = 135/95 lbs

Thursday - 7/7/22
24 Minute AMRAP:

  • 15/12 Cal Row

  • 12 Single DB Shoulder to Overhead (50/35 lbs) (Right Arm)

  • 12 Toes to Bar

  • 12 Single DB Shoulder to Overhead (50/35 lbs) (Left Arm)

    • Score = Total Rounds + Reps

    • Rx1= 40/25 lbs

    • Rx3= 60/40 lbs

Friday - 7/8/22
Power Clean:

  • 3-3-3-3-3 | Increasing

    • Touch & Go

Death by:

  • Power Cleans (135/95 lbs)

    • Score = Total Reps

    • Rx1 = 115/75 lbs

    • Rx3 = 155/105 lbs

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