Monday
EMOM 25
1 Clean and Jerk
2 Bar Facing Burpees
3 Toes to Bar
Tuesday
E2MOM x 5
Back squat
10-8-6-4-2
AMRAP 12
25ft Front Rack KB Lunges, 50s/35s
1 Rope Climb
25ft Suitcase KB Lunges, 50s/35s
10 KB Deadlifts, 50s/35s
1 Rope Climb
Wednesday
EMOM 8
2 Heavy Strict Presses, 70-75% 1RM; from rack
Max UNBROKEN set of DB Push presses, 35s/25s
AMRAP 5 – Weight Vest Optional
15/12 Calorie Bike
15 Push Ups
15 Table Rows/Ring Rows
** Rest 2 mins **
AMRAP 5 – Weight Vest Optional
12/9 Cal Assault Bike
12 Push-Ups
12 Table/Ring Rows
** Rest 2 mins **
AMRAP 5 – Weight Vest Optional
9/7 Cal Assault Bike
9 Push Ups
9 Table/Ring Rows
Thursday
3 Rounds – 6:00 Work/1:30 Rest
800m Run OR 1000m Row
Max Calorie Row in remaining time. (If rowing first, sub bike for max Cal)
** Rest an additional 2 Min after last round (i.e. 3:30 rest) **
3 Rounds – 4:00 Work/1:00 Rest
400m Run OR 500m Row
Max Calorie Row in Remaining Time. (If rowing first, sub bike for max Cal)
Friday
PARTNER FUN!!!
20 Rounds For Time-You go I go (10 rounds each) (32 min cap)
3 Barbell Power Snatches, weight is athlete’s choice
8 Box Jump Overs. 24/20
35 Double Unders
** Rest 3 mins after Partner 2 finishes their last round. **
As a partnership, You-Go-I-Go (4 min cap)
30 Snatches for time, 15 each (i.e. alternating singles)
Saturday
“4th of July America Workout”
4 Rounds For Time (45 min cap)
300m Run/350/300m Row-Ski/23/18 Cal Bike
24 Toes to Bar
24 Box Jumps, 24/20
24 Goblet Squats
24 Hand Release Push-Ups
24 Calorie Machine
24 Air Squats
7 movements for the month of July. 4 rounds for the 4th day of July. The reps in the workout total 1776…the year our nation began.
This workout can be completed solo or with a partner. If partnered, both complete the run/row/ski/bike and share the 24 reps for each movement as a team.
Sunday
Go outdoors and use your fitness.
