Friday July 23, 2021

Warm up

Coach’s Choice

Strength

7-7-7-7
Overhead Squat

Partner Workout or half reps for solo;

0-12:00
2 rounds
60 box jump overs 24/20
40 KB Swings 53/35
20 deadlifts 275/185

12-24:00

2 rounds
60 box jump overs 24/20
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Thursday July 22, 2021

Warm up

Coach’s Choice

Strength

4 sets of weighted hip ext

Or

4 sets of weighted glute bridge ups

Workout

25 min cap
Tabata Shoulder to Overhead 75/55
Rest 1 min
Tabata KB SDHP 70/53
Rest 1 min
Tabata DB Power Power Cleans 35s/25s
Rest 1 min
Tabata Jumping Lunges
Rest 1 min
Run 3 laps, bike 1 mile, row 750, or ski 650 mRead More

Wednesday July 21, 2021

Warm Up

Coaches choice

Aerobic Strength: 12 min clock

AMRAP 10/8 cal bike
*calories completed sub :30
If athlete needs, they may scale to :20 sprint at the top of every 2 min.
T3 athletes 15/12 cals

Partner Workout

24 min AMRAP
12 wallballs 20/14
12 pull-ups
2 burpees
*add two burpees each round

T1: modify as needed

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Tuesday July 20, 2021

warm up

coaches choice

Strength

5 min to build up towards a starting weight for
10 min EMOM
1 Power Clean+1 Hang Power Clean+1 Split Jerk

Workout

4 min
40 power cleans 115/75
Max cal row or bike

Rest 4 min

4 min
40/32 cal row or bike
Max power cleans 115/75

score is total reps and calories from both rounds

T1: modify as needed
T2: as written
T3: 135/95

Monday July 19, 2021

WARM UP

coaches choice

Strength

4 sets 

12 Right arm KB front rack lunge
(6 step forward 6 step back)
12 Left arm KB front rack lunge
(6 step forward 6step back)
*keep elbow tight to the body and hand below the chin

Workout

16 min clock
0-2 min
4 Turkish Get Up 53/35
with the remaining time max TTB, v-ups or sit ups
2-4 min
6…

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