07-26 to 08-01

07-26 to 08-01

07-26

800m Run
into…

4x Rounds
21x Push-ups
14x Front Rack Lunges (Barbell Only 45#/35#)
7x Hang Power Cleans (Barbell Only 45#/35#)

into…
800m Run

07-27

4x Rounds
15x 2xDB Deadlifts
12x 2xDB Clean & Jerk
9x 2xDB Front Squat
6x 1xDB Snatch
1:00 Rest

FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups

07-28

6x Rounds

Rounds 1, 3, 5
400m Run
15x KBS
8x Pull-ups

Rounds 2, 4, 6
15x Wall Balls
30x Double Unders
6x HSPU

07-29

50x Wall Balls
2:00 Plank
50x Alt DB Snatches
2:00 Wall Sit
50x Alt DB Snatches
2:00 Plank
50x Wall Balls

*planks/wall sit is ‘accumulated’ time, so break when needed

07-30

10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 95#/65#
Bar Facing Burpee

FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest

07-31 to 08-01

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

07-26 to 08-01

07-19 to 07-25

07-19

15:00 AMRAP
10x Deadlifts
10x 2xDB Push Press
200m Run

FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups

07-20

For Time
50x Goblet Squats
25x 2xDB Push Press
400x Jump Rope Singles
25x 2xDB Push Press
50x Goblet Squats

07-21

25:00 AMRAP
400m Run/Jog/Walk
30x Sit-ups
15x 2xDB Clean & Jerk
10x Ring Rows

FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank

07-22

GOKU vs. VEGETA

GOKU
4x Rounds:

5x 1-Arm Devil Press (50|35#)
10x 1-Arm DB Overhead Lunge
15x 1-Arm DB Push Press

Straight into…

VEGETA
For Time:

20x 1-Arm Devil Press
40x 1-Arm DB Overhead Lunge
60x 1-Arm DB Push Press

*Reps do not need to alternate sides but should be split evenly between right and left.

07-23

Every 4:00 x 4 Rounds
30x Double Unders (3:1 Singles)
200m Run
15x Wall Balls

*Rest remainder of time under 4:00

07-24 25

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim