Programming: July 25th - 29th, 2022
Monday, July 25th, 2022
Warm up: 8 min AMRAP of:
15Vertical Jumps
10 5-secPause Air Squats
10 Lunge+ Twists
5 Beat Swings
30secCalf Stretch Each Leg
5 Push Press 45/35 lbs
Strength: 3 Rounds
20secWORK | 10sec REST
Thruster pick load
Double Unders
Pull-up
No Barbell/Pull Up Bar: 3 Rounds
20secWORK | 10sec REST
Thruster OR Jumping Squats
Double Under OR Vertical Jumps
Pull-up OR Push Ups
WOD: For time:
50Pull-ups
100Double Unders
21Thrusters 95/65 lbs
200Double Unders
21Thruster 95/65 lbs
100Double Unders
50Pull-up
Bodyweight: For time:
50 Pull Ups OR Push Ups
100Double Unders OR Vertical Jumps
21Thrusters OR Jumping Squats
200Double Unders OR Vertical Jumps
21Thrusters OR Jumping Squats
100Double Unders OR Vertical Jumps
50 Pull Ups OR Push Ups
Tuesday, July 26th, 2022
Warm up: 3 Rounds For Quality:
20 Butt Kickers
10 Side Lunges
10 Alt Supermans
10 KB Deadlifts 53/35 lbs
5 Hang Clean & Jerks 45/35 lbs
Strength: Deadlift
Warm Up:5-5 Working: 5-5-5-5-5
DB/Light: Deadlift
7-9 Reps x 8-10 Sets
Bodyweight:10 Rounds
10 Glute Bridge w/ 3sec Pause
WOD: 3 rounds for time of:
6Deadlifts 185/125 lbs
3 Clean& Jerks 185/125 lbs
DB/Light:3 rounds for time of:
10Deadlifts
6 Clean& Jerks
Bodyweight:3 Rounds For Time
12 Glute Bridges
8Burpees
Wednesday, July 27th, 2022
Warm up: 3 Rounds
20secWORK | 15sec REST
Band Resisted Run
Scorpion Stretch
No Push-up Burpee
Runners Lunge Stretch
Jumping Squat
Endurance: 200m Run For Time
All Out Effort
Row:250m Row For Time
All Out Effort
Bike:1min Bike For Max Calories
All Out Effort
WOD: 25 min AMRAP of:
200m Run OR 1min Cardio
10 Wall Balls 20/14 lbs
8 Alt DB Hang Snatch 50/35 lbs
6Lateral Burpee Over DB
Bodyweight Modifications:
10 Wall Balls = 10 1-DB Thruster
OR 10Jumping Squats
8 Alt DB Hang Snatch = 8 Archer Push Ups
Thursday, July 28th, 2022
Warm up: 2 Rounds For Quality:
12/10Row Calories
10Push-up to Down Dogs
10Thread-the-Needles
5Shoulder Press 45/35 lbs
5 Push Press 45/35 lbs
1minFoam Roll
Strength: Push Press
Warm Up:3-3 Working: 3-3-3-3-3
DB/Light: Push Press
5-7 Reps x 8-10 Sets
Bodyweight: Pike Push Ups
8-9 Reps x 9-10 Sets
WOD: For Time
21-15-9reps of:
Row Calorie
Push Press 115/75 lbs
No Row/DB:
40-30-20
Sumo DL High Pulls
25-20-15
Push Press OR Push Ups
Friday, July 29th, 2022
Warm up: 2 rounds
1min of Each x Max Reps
Alt Front-to-Back Lunge
Down/Up Dog Stretch
Dead Bug
Inchworm Push Ups
Sumo Squat
WOD: 5min AMRAP x 4 Cycles
5Push-ups
10 DB Farmers Carry Lunge 50/35
15 AbMat Sit-ups
Rest2 mins between each cycle.
Foreach cycle continue AMRAP
Bodyweight Modification:
10 DB Farmers Carry Lunge
= 16Lunges
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