8 July 2021

RX

Strength/Skill

Strict press:
1 x 5 @ 55%
1 x 5 @ 65%
1 x 5 @ 75%

HSPU:
3 x 10-15 Press Ups (Narrow, Normal, Wide)
3 x 5 Wall Walks
3 x 15 DB Strict Press (Build weight if possible)
*DB strict press are performed standing

Workout

In 3 minutes:
Row 250m
15 Box Jumps 24/20”
15 Down Ups
Rest 1 min
X 3

 

METCON

Workout

26 min AMRAP
150m Run/Row
14 V- Ups
13 Alt. DB Snatch
12 DB Box Step Overs
11 DB Thrusters

 

STRENGTH AND CONDITIONING

Workout

Sumo Deadlift
Build weight up to heavy 1RM
5-4-3-2-1-1-1
Time Cap:12 min
*Rest as needed

For Time
100m Run
30 Russian KB Swings
150m Run
25 Russian KB Swings
200m Run
20 Russian KB Swings
250m Run
15 Russian KB Swings
300m Run
10 Russian KB Swings
Time Cap: 12 min