Week of July 15th

Monday, July 15th- Endurance

"8am"

30 min alternating EMOM:

1. 10 back squats

2. 8 strict pull-ups

3. 8/leg suitcase reverse lunges

4. 30 sec battle ropes

5. 30 sec double unders

6. 6/arm kb snatch

Tuesday, July 16th

6am-12pm: Open Gym

12pm: PUMP

A1. Alternating Seated DB Press

4x12 (6/arm)

A2. Seated Lateral Raise

4x12

A3. Seated Rear Delt Flies

4x12

B1. Bench Press

4x5 (80%+)

B2. Pendlay Row

4x8

C. 30 on, 15off, 5x:

Seated Curls

DB Skull Crushers

Wednesday, July 17th- Back Squat Cycle Day 30

A. Back Squat

*compare to 7/8/24

B. Partner Conditioning

12 min AMRAP:

3 burpee box jumps

6 dual kb front rack reverse lunges (3/leg)

*alternate rounds

Thursday, July 18th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, July 19th- Overhead

A. Push Jerk

7x3

*compare to 5/31/24

B. For Time:

50 cal row

40 plate G2O

30 ring rows

20/arm db push press

10 ring dips or push-ups

Saturday, July 20th

9am- Olympic Lifting

A. Muscle Snatch + OHS + Snatch Balance

5x (1+1+1)

B. Snatch

Find a heavy single in 20 minutes

C. Snatch

5x3

*75% of B

10am- Mobility/Stability