Programming: July 19th – 23rd, 2021

Programming: July 19th – 23rd, 2021 Monday, July 19th, 2021 Warm up: 6 min AMRAP: 100m Run 30sec Cardio 5 Shoulder Press 45/35 5 Push Press 45/35 5 Push Jerks 45/35 5 Mule Kick Get Ups 5 Archer Push-ups Strength: Push Press + 2 Push Jerk 1-1-1-1-1 DB/KB/Light Weight:…

Programming: July 19th – 23rd, 2021

Monday, July 19th, 2021

Warm up: 6 min AMRAP:
100m Run 30sec Cardio
5 Shoulder Press 45/35
5 Push Press 45/35
5 Push Jerks 45/35
5 Mule Kick Get Ups
5 Archer Push-ups

Strength:
Push Press + 2 Push Jerk
1-1-1-1-1

DB/KB/Light Weight:
2 Push Press + 4 Push Jerk
Every 2 ½ min or so x 8-10 Rounds

Bodyweight:
3 Pike Push Ups + 5 Push Ups Every 2 ½ min or so x 8-10 Rounds

WOD: 9 mins do:
400m Run OR 2min Cardio
remaining time AMRAP of:
6 1 Arm KB Clean And Press 55/35
6 Handstand Push-ups

Bodyweight Modification:
6 1-Arm KB Clean & Press =
6 Mule Kicks & 6 Push Ups

Tuesday, July 20th, 2021

Warm up: 2 rounds:
6/3 Row Calories
10 Banded Lat Pull Downs
10 PVC Shoulder Pass Throughs 10 Snatch Balance + Overhead Squats
1 Burgener Warm Up
(2nd round w barbell)

WOD: 5 ROUNDS
5 MIN AMREPs:
25/20 Row Calories
5 Snatches, 95/65
max rep Bar Muscle-ups
Rest 2:30
Snatch weight goes up.
115/75 – 135/95 – 155/105

Scale: 1. Chest to bar pull ups
2. Pull ups
3. Ring rows
4.Bent over row

Wednesday, July 21st, 2021

Warm up: 2 Rounds
20sec WORK | 10sec REST
Air Squat
Active Pigeon
Ring Support Hold
Down Dog To Up Dog Stretch
Leg Swoop
Push-up-to-Side Plank

Strength: Back Squat
5-5-5-5-5-5

DB/KB/Light Mods:
7-9 Back OR Front Squats
Every 2min (or so) x 8-10 Rounds

Bodyweight:
15-20 Jumping Squats
Every 2min (or so) x 8-10 Rounds

WOD: For Time
Reps of: 10-9-8-7-6-5-4-3-2-1
Alternating Pistols
Ring Dip

No Rings?
Ring Dips = Slow Bench Dips

Thursday, July 22nd, 2021

Warm up: For quality:
1min Jump Rope
15sec R+L Calf Stretches
30sec Band Resisted Run
10 Alternating Toe Touches
30sec Band Resisted Run
5 Barbell Good Mornings 45/35
15sec R+L Front Rack Stretch
5 Barbell Good Morning 45/35

Strength: Teams of 3
3 Rounds Max Reps
200m Run OR 1min Cardio
Max Rep Bike Calories
Rest
Partner 1 will Run while P2 is on the Bike & P3 Rests – Rotate through for 3 Rounds

No Bike?
Double Unders OR Vertical Jumps

WOD: For time:
30 Push-ups
30 Push Jerks 95/65
300 Double Unders
20 Push-ups
20 Push Press 95/65
200 Double Unders
10 Push-ups
10 Shoulder Press 95/65
100 Double Unders

Modifications:
Singles 450 – 300 – 150
No Equipment?
Pike Push Ups 15 – 10 – 5

Friday, July 23rd, 2021

Warm up: 5 min AMRAP of:
5 Burpees
5 DB Snatch pick load
5 Dumbbell Burpees pick load
5 Alternating V-ups
5 Alt Single Leg Toes-to-bars

Strength: Deficit Deadlift
2-2-2-2-2-2-2

DB/KB/Light Mods:
3-5 Deficit Deadlifts
Every 2min (or so) x 8-10 Rounds

Bodyweight:
10 Mule Kicks & 10 1-Leg Glute Bridges
Every 2min (or so) x 8-10 Rounds

WOD: 21-15-9 reps, for time of:
Devil Press pick load
Toes-to-bar OR V-Ups

No Equip?
30-20-10 Burpees

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