Day 2 Tuesday 230718 Bench Press week 7 of 8 A. Bench Press 7×1 95% of 1RM or 2.5/5# heavier than last week Bench every 1:30 Rest to 14:00 then B B. For time 40.30.20.10. Wallballs Ring Rows 60 du/120 singles after each round including the last
Day 1 Monday 230717 A. AMRAP 5:00 TGU to stand nte 50/35 2 OHWL TGU to ground Switch arms Rest 2:00 then B B. AMRAP 5:00 Burpee Box Jumps 24/20 Rest 2:00 then C C. AMRAP 5:00 Jog sidewalk loop EMOM 10 air squats Rest 3:00 then D D. For Time TGU to stand
Day 5 Friday 230714 A. For time, partition as desired, 95/65 1 mile run 30 push press 60 back squats 30 T2B 2k row or ski
Day 4 Thursday 230713 A. For total distance 10:00, 3:00 rest 7:00, 2:00 rest 3:00, done B. Yoga
Day 3 Wednesday 230712 A. EMOM 30:00 Min 1: 30 sec skill work 1 Min 2: 20 goblet squats 24/16kg kb Min 3: 30 sec skill work 2 Min 4: 10 dual DB power cleans athlete’s choice nte 75/50 Min 5: 60 sec core hold Min 6: rest
Day 2 Tuesday 230711 Bench Press A. Bench Press 5×1 @ 90% of 1RM Bench every 1:30 Rest to 10:00 then B B. AMRAP 20:00 10 pistols or 10 lateral box step overs 5/5 single arm SDLHP 50/35 5/5 sh2oh 5/5 ohs *5 burpee pull-up/c2b/mu every 5:00 starting at 0:00 0:00, 5:00, 10:00, 15:00
Day 1 Monday 230710 Athletes can swap A and B depending on equipment availability A. AMRAP 3:00 90% effort 250/200m row 5 burpees over rower Rest 1:30 then B B. AMRAP 3:00 90% effort 9/7 calorie AB 10 V-ups Rest 1:30 then C C. AMRAP 3:00 90% effort 10 Thrusters 75/55 10 Pullp-ups Rest
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