Monday, July 29th- Overhead
A. Push Press + Push Jerk
7x (2+1)
B. For Time:
21 Barbell Thrusters
12 Strict Pull-ups
15 Thrusters
9 Pull-ups
9 Thrusters
6 Pull-ups
Tuesday, July 30th
6am-12pm: Open Gym
12pm: PUMP
A. 16 min EMOM:
odd- 5 bench press (80%+)
even- 10 seated curls
B. 16 min EMOM:
odd- 5-10 pull-ups
even- 10 db skull crushers
C. 21-15-9
Push-ups
Ring rows
Wednesday, July 31st- Hinge/Single Leg
A. Back Rack Bulgarian Split Squat
5x5/leg
*compare to 6/3/24
B. For Time:
150 Russian kb swings
*EMOM 5 burpees
*workout STARTS with burpees ;)
Thursday, August 1st
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, August 2nd- Endurance
For Time:
50-40-30-20-10
Double Unders
Sit-ups
40-30-20-10
Air Squats
Tuck-ups
30-20-10
Box Jumps
V-ups
Saturday, August 3rd
9am- Olympic Lifting
A. Muscle Snatch + OHS + Snatch Balance
5x (1+1+1)
B. Dip Snatch
5x3
C. Snatch (MT)
5x3
D. Snatch Pull
5x3
10am- Mobility/Stability
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