Week of Monday, July 15th 2024

Week of Monday, July 15th 2024 

Monday 7/15/24

Warmup - 

1.  

2. Dynamic movements / stretching

2. 3 round

Warmup deadlift sets: 10 / 5 / 5

10 parallette shoot throughs

A1) Deadlifts - 5x3, increasing

A2) Ring dips - 5 x 5

Or other progressions 

1. 15 parallette dips

2. 10 low ring dip

3. 5 ring dips

    

B) 5 rounds for time (10 min cap)

10 hang power cleans (95/65)

10 lateral burpees over the bar

Tuesday 7/16/24

Warmup - 3 rounds

5 crawl outs w/ push-up

10/10 banded external shoulder rotations

10/10 banded internal shoulder rotations

10 scap pulls

A1) Bench Press - 4 x 8, increasing (heavier than last week)

A2) Strict Pull-ups - 4 x max effort

B) 3 rounds for time:

100 mountain climbers

100 russian twists

100 double unders

Wednesday 7/17/24 

Warmup - 3 rounds

30 shoulder taps

20 cossack squats

15 banded rows

1. 6 min - practice turkish getups

B1) Sandbag step ups - 4 x 4 each leg (lower steps may be necessary)

B2) Gorilla rows - 4 x 20 (w/ dumbbells)

C) 3 rounds for time

10 Box jumps (30”/24”)

20 lunges

30 Med ball oblique slams

Thursday 7/18//24

Warmup - 

1. 3 rounds

10 yoga push-ups

10 wall facing squats

20 / 20 sec supported side plank

A) 1k row for time

B) “Cindy”

20 min AMRAP

5 Pull-ups

10 Push-ups

15 Squats

Friday 7/19/24

Open gym - make up a WOD you missed

Saturday 7/20/24

3 rounds with a partner:

80 Alt DB snatches (50/35) 

80 med ball situps w/ throws (20/14)

800 m run together

Sunday 7/21/24

BOOTCAMP