TUESDAY 9th JULY

BUILD

PURPOSE: "Deload" week . This week we will be doing a mix of fun, multi joint/ multi movement patterns workouts before starting back on a new Cycle next week.

WARMUP:

2 Min Bench Back Bend

50ft Bearcrawl Forward/ Backward + 15 x Bent Over Lateral Raise + 30s Dead Hang. 3 Rds

STRENGTH: 

5 x Bench Press @75% + 100 ft Heavy Farmer Carry + 10 Cal Ski or Row. 7 RDS

STRENGTH ACCESSORY

On Completion Perform 50 Strict Pull Ups  or until Time is UP!

35 Min TC

TRAIN

WARMUP: 

6min Amrap

30 MT Climbers

20 Plank Up Down

10 Burpees

MAIN EVENT: 

3x 9 Min Amraps 2min Rest between

1.

20 cal Row

20 Push Press

20 Sprawls

2.

20 floor press

20 V ups

200/150M RUN

3.

20 HR Push Ups

20 cal Ski

20 Jump Squats

4. 

5 man makers

10 jump tucks

10/6 cal RIDE

COMPETE

3 Mins Bike

Warm Up + Upper Flow

2 Sets

1. Yoga Push Up x 5

2. Scap Pull Ups x 10

3. One Hand Elevated Push Up x 5 per arm

4. Bear Crawl x 30 Sec

A. Rope Climb x 1 or 2 - EMOM x 10mins

B1. Bench Press; 6 reps x 3 sets; rest 30 sec (increase load each set)

B2. Clapping Push Up x 5 reps x 3 sets; rest 90 sec

C. Complete the following:

3 rounds for time (15MIN Cap)

50 Ft Handstand Walk or Bear Crawl (Low Hip)

18 CTB Pull-ups or Pull Ups

50 Ft Double DB Front Rack Lunge Walk (50lbs/35lbs)

LAUNCH

Week 3/4 of Mini German Volume Training. We will build up to a moderate set of 10 and then do 5 sets of 10 reps (at the same weight) with a strict 1 min rest inbetween. Try to push for 5/10lb heavier than last week.

WARM UP
Banded Downdog Stretch + Banded Side Angle Triangle Pose Stretch

30s Each
MB Ham Curl
MB Hollow Rock
MB Mountain Climbers
DB/KB Halo (15/15 Around the world)

STRENGTH 5x10 w/ 1 min rest between
Deadlift
Banded Pull Up


CONDITIONING
12 min CAP
200 Jump Rope
Every 90s - 5 Renegade Row with Push Up