Friday, July 31st

ADW

 

Rd 1:

Prowler Shuttle Sprint

10-15-20 x 3

 

Rd 2:

Lunge

Pushup

Pullup

Flutter Kick

Grinder

 

Rd 3:

Prowler Sprint

4 x 20

 

Rd 4:

KB Deadlift x 10

Farmers Walk 20 yards

6 sets for time

Thursday, July 30th

ADW

 

ROUND 1: 3 sets
1x 60 Sprint
ROUND 2: 3 sets

 1x 60 Sprint
ROUND 3: 3 sets

 1x 60 Sprint

Wednesday, July 29th

A1) Bench Press 3 x 3

A2) KB or DB Row 3 x 20

 

B1) Double DB or KB Press 4 x 8

B2) Pullups 4 x 40% max reps or 4 negatives

 

C1) DB Rolling Tricep Extension 3 x 12

C2) DB Hammer Curl 3 x 12

Tuesday, July 28th

ADW

 

RD 1) 4 x Buildup sprints

 

RD 2) Sprint 4 x 80

 

RD 3) 5 sets for time

5  Plank Burpees

10 Military crunches

15(2 count) Mountain Climbers

 

RD 4) Sprint 4 x 40

Monday, July 27th

ADW

A1) Squat 5 x 5

 

B1) Deadlift 5 x 5

 

C1) OH Step Ups 3 x 8

C2) KB Swings 3 x 20

Saturday, July 26th

ADW

Round 1:

4 x 20 yard sprints with pushup start

 

Round 2:

4 x 40 yard sprints with falling start

 

Round 3:

3 x 80 yard sprints

 

Round 4:

Lunge 20 yards

10 squats

Bear Crawl 20 yards

5 perfect pushups

Broad Jump 20 yards

5 burpees

Lunge 20 yards

10 jump squats

bear crawl 20 yards

20 mountain climbers

broad jump 20 yards

20 situps

 

Friday, July 25th

ADW

“Partner Training”

Round 1:

EMOM for 10 minutes

5 Strict Pullups

10 Pushups or Dips

15 Squat/Jump Squat/Jump Lunge

One partner performs a round in the first minute and the other takes over at the beginning of the next minute. Each partner completes 5 perfect rounds.

 

Round 2:

Prowler Relay

Alternate 20 yard prowler pushes for 4 minutes

 

Round 3:

Repeat same as round 1

 

Thursday, July 24th

ADW

 

Hurricane: Hurricane 

ROUND 1: 3 sets

 1x 80 Sprint
ROUND 2: 3 sets

 1x 80 Sprint
ROUND 3: 3 sets

 1x 80 Sprint

Wednesday, July 22nd

Deload

A1)Bench Press 5 x1 @50-60%

A2) Pullups 5 x 50% max reps

 

B1) KB or DB Snatch and Press 10 x 10(5 each arm)

 

C1) Dips or Pushups 3 x 12

C2) Barbell or DB Curls 3 x 12

Tuesday, July 21st

ADW

Circuit

Sprint’s and Tabata’s
A: 4 Sets
1x 40 Buildup Sprint
B: 6 Sets
 1x 80 Sprint
Ab Tabata – (Timed Intervals): 2 Sets
 W:20/R:10 MB Military Crunch
W:20/R:10 MB Toe Touch
W:20/R:10 Bicycle Crunch
BW Tabata – (Timed Intervals): 2 Sets
 W:20/R:10 MB Speed Squat
W:20/R:10 MB Lunge Drop
W:20/R:10 Sit Out
W:20/R:10 Mt Climber