Week of Monday, July 28th, 2025

Monday, 7/28/25

Warmup: 

a. 2 rounds

30 sec front rack stretch on bench

15 scap pulls

10 pvc / empty bar tempo front squats 3:2:1 (3 sec down, 2 sec hold at bottom, 1 sec up)

A1) Front squats - 4 x 6

A2) Weighted pull-ups - 4 x 5

B) 8 min AMRAP

8 Dumbbell thrusters (50/35)

8 Pull-ups

8 Burpees

Tuesday 7/29/25

Warm-up: 3 rounds

50 single unders

30 second handstand

10 Paralette shoot throughs

A1) Ring muscle up transitions - 4 x 10

A2) Turkish get-ups - 4 x 2, each side

B) For time: 15-12-9 reps of

Power cleans and push press (95/65)

4x Double unders (60-48-36)

*** 10 minutes to warm up  clean and press before start***

Wednesday 7/30/25

Warmup : 3 rounds

10 good mornings

10 side plank dips each side

15 banded straight arm lat pull downs

A) 24 min EMOM - 4 rounds

Min 1 : 10 Double kettlebell swing (24 / 16)

Min 2 : Down and back cross body carry (left down / right up)

Min 3 : 10/8 calorie ski erg

Min 4 : 10 Double kettlebell swing (24 / 16)

Min 5 : Down and back cross body carry (right down / left up)

Min 6 : Sled push down and back (75 / 50)

Thursday 7/31/25 

a. Warmup : 3 rounds

10 ring rows

15 push-ups 

20 lunges

A1) Bench press - 4 x 12, same weight as last week

A2) Single arm dumbbell row - 4 x 8

B) 12 min AMRAP

12 / 10 calorie row

Max effort push-up set

Friday 8/1/25

Core and kettlebell class

Saturday 8/2/25

Warm-up : 

a. 2 rounds

5 crawl outs with a push-ups

10 Step ups

10 tuck jumps 

200 m jog

b. Burgener warmup for snatch

A) Partner WOD: 2 rounds for time, alternating reps with your partner

50 Box jumps

40 Burpees

30 Power snatches

200 m sprints each

10 wall walks