Week of 7-11 July

Monday:

"DT"

3 RFT  @155/135/115

12 Deadlifts

9 Hang Cleans

6 Push Press

 

Tuesday:

"Team Nukes"

Teams of 2:

8min Clock

1 mile run (switch every 400m)

Remaining time Max Burpees to Plate

10min Clock

1 mile run (switch every 400m)

Remaining time Max Ground to Overhead with Plate (45, 25#)

12min Clock

1 mile run (switch every 400m)

Remaining time Max Overhead Lunge with Plate (45, 25#)

Measurement of success is reps completed of each exercise after the run, we will try and do this one outside if weather permits.

 

Wednesday:

“Dumbbell Mania”

3 Rounds of Dumbbell BenchPress

4 Reps @ 100
6 Reps @ 90
8 Reps @ 80
10 Reps @ 70
12 Reps @ 60

Rest 2 minutes between rounds

 

Thursday:

"The Ghost"

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of box jumps
1 minute rest

Friday:

TBD,,,,we will try and make it as easy as possible