Tuesday, July 15th - Thursday, July 17th
Tuesday
Buy-in: Ring Dips 6x6
1x Max Rep Dead Hang Pullups
6x Dumbell ManMakers (athlete picks the weight)
21-15-9
Push Press 135/75#
Chest to Bar Pullups
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Endurance: at ECC @ 6 am
1 mile partner medball burpee sprints
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Wednesday
Buy-in: Romanian Dead Lift 95/65#
Strength: Front Squat 6x5 @ 60-70% - up tempo with 8 alternating Bulgarian Split Lunges after each set (athlete picks the weight using dumbells or kettlebells)
5 Rounds for Time:
5 Squat Cleans 155/115#
10 T2B
400 Meter Run
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Thursday
Teams of 2 Athletes complete:
1- Death by box jumps 20" and burpees (Example: minute 1- Athlete 1 does one burpee while athlete 2 does 1 box jump... then they must switch = so each round - each athelte must complete both movements and reps) until the last team fails...
6 minute rest
2- 7 Min AMRAP of: Max distance farmers carry @ 95# on each bar with 50 Double Unders at every 100' (you can break up the double unders how ever you want - both teamates do not have to participate)
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Endurance: at ECC @ 6 am
TBD by Kimmie