July 18th-23th

Monday 18th

Steady-pace cardio day. The goal for this one is to find a pace in the beginning that you can maintain all the way through to the end. If you get the first round done in 90 seconds, but your last round takes you three minutes to complete, then you screwed up.

CONDITIONING:

25 min AMRAP

40 Double Unders

30 Wallballs

20 Box Step-ups (Hold some weight if you're advanced)

10 Toes To Bar

Tuesday 19th

Heavy, hard and fast for 3 mins to spike our heartrate, we'll rest for 90 seconds and repeat four more times. The goal is to go all out every round, and try to complete about the same amout of work every time.

CONDITIONING:

Five Rounds of:

3 min AMRAP

6 Lateral Bar-Over Burpees

6 Hang Power Cleans

**90 sec rest

Wednesday 20th

Steady-pace cardio day. Just like Monday, the goal for this one is to find a pace in the beginning that you can maintain all the way through to the end. If you get the first round done in 90 seconds, but your last round takes you three minutes to complete, then you screwed up.

CONDITIONING:

20 min AMRAP

200m Run

20 Single-Arm Russian KB Swing (10 on each arm)

20 Single-Arm KB Thruster

20 Situps (V-ups if you're advanced)

Thursday 21st

Skill Day. First we're developing comfort and stability in the handstand postition, then consistency with the barbell by switching back and forth between the two Olympic lifts.

STRENGTH:

12 min EMOM (4 Rounds)

Min 1- 30 Sec Handstand Hold

Min 2- Max Calories on the Rower -Your goal should be ONE more calorie each round than you did last Friday

Min 3- Rest

CONDITIONING:

7 min AMRAP

1 Snatch (95/65)

3 Clean and Jerks (95/65)

Friday 22nd

Heavy, hard and fast for around 2 minutes to spike our heartrate, we'll rest for 3 minutes to recover as much as possible so we can go at 100% again next round. Be creative with your Heavy/Awkward Carries. We're going to the edge of the parking lot and back with keg, sandbag, concrete stone, punching bag, etc...focusing on core stability and fast feet.

CONDITIONING:

4 Rounds, each for time and load

1 min Airdyne Bike

100m Heavy/Awkward Carry

10 Front Squats at @50% of last week's max

***We'll have a 3 min rest between each round.