WORKOUT OF THE WEEK

July 27th  - July 31st

**Announcements** 

MONDAY, JULY 27

METCON

3:00 on/1:00 off x 6:

21 alt. DB snatch (50/35)

9 T2B

max rep jumping movement*

Rounds 1 & 4 = double unders (every 10 = 1 rep)

Rounds 2 & 5 = broad jumps (6")

Rounds 3 & 6 = box clears (24"/20")

TUESDAY, JULY 28

STRENGTH

Bench Press OR Push Press

8-2-8-2-8-2-8-2

-Just like with the squat cycle, you will pick either bench press or push press and stay with it for the next few weeks.

-For the bigger sets, use DBs and focus on moving the weight FAST.

-For the smaller sets, use a barbell and build across all sets, finishing at a heavy set of 3.

WEDNESDAY, JULY 29

METCON

"12 Days of Christmas in July"

THURSDAY, JULY 30

METCON

alt. full rounds with a partner…

30:00 AMRAP:

12/9 cal row

6 burpee sandbag clean step-overs (100/75)

12/9 cal row

FRIDAY, JULY 31

STRENGTH

Every 1:15 x 10:

1) 4 power snatches

*hold :03 in receiving position of each rep

2) 4 overhead squats

*hold :03 in the bottom of each rep

METCON

For Time:

50 air squats

25/20 cal Echo

200' DB overhead walking lunge (50/35)

50 air squats

25/20 cal Echo

SATURDAY,  August 1st

Partner workout @ 8:00 A.M. AND 9:00 A.M.