July 1st - July 7th

MONDAY

Front Squat

5x5 @ 70-75%

EMOM x 10 (alternating)

15/12 Calorie Row

15 Burpees

TUESDAY

EMOM x 8 (same minute)

2-5 Strict C2B Chin-ups

2-5 Strict Handstand Push-ups

AMRAP 15

10 Dumbbell Push Press (50s/35s)

10 Pull-ups

WEDNESDAY

FOR TIME:

800m Run (20/14 vest)

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3 rounds (no vest)

50 Sit-ups

100 Double Under’s

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800m Run (20/14 vest)

THURSDAY

**There will only be a 9:00am workout on July 4th. The gym will be closed for the rest of the day. If you’re planning on attending, please wear patriotic clothing and you will have the option of working out inside or outside!**

“MORRISON”

50-40-30-20-10

Wallballs (20/14)

Box Jumps (24/20)

Kettlebell Swings (53/35)

FRIDAY

5 sets - AMRAP 2

7 Deadlifts @ 65-70%

14 Toes-to-Bar

Max Calorie Bike in remaining time

**rest 2 minutes between sets**

SATURDAY

8 ROUNDS:

20 Ring Rows

20 Push-ups

200m Run

Rx = 20/14 vest

SUNDAY

21-15-9

Power Clean (95/65)

Thruster

 
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