Week of Monday, July 1st 2024

Week of Monday, July 1st 2024 

Monday 7/1/24

Warmup - Dynamic movements / stretching

A1) Deadlifts - 5x5, increasing

A2) Ring dips - 5 x 3

Or other progressions 

1. 10 parallette dips

2. 6 low ring dip

3. 3 ring dips

B) 3 rounds for time:

20 burpees

40 russian kettlebell swings

Tuesday 7/2/24

Warmup - 3 rounds

30 sec handstand hold

20 jumping lunges

15 hollow rocks

10 split stance presses

A) Split jerk - find a 1 RM in 15 min

B) For time:

2 k row

100 situps

Wednesday 7/3/24 

Warmup - 3 rounds

30 jumping jacks

20 cossack squats

12 ring rows

A) 8 min - practice turkish getups

B1) DB front rack step ups - 4 x 6 each leg

B2) Bent over DB rows - 4 x 8

C) 8 min AMRAP

2 wall walks

10 box jump overs

Thursday 7/4//24

Warmup - 

1. 3 rounds

10 pass throughs

10 good mornings

30 second plank

2. 3 rounds

10 alt groiners

10 scap pulls

10 KB deadlifts

1. “Independence Daze”

7 rounds for time 

4 chest to bar pull-ups 

17 American KB Swings

76 Double Unders

Friday 7/5/24

Open gym - make up a WOD you missed

Saturday 7/6/24

30 min AMRAP alternating with a partner:

10 Snatches each

15 Overhead squats each

400 m run together

Sunday 7/7/24

***Train with Wayne Bootcamp : 9:00 AM***