Thursday, July 25

July 24, 2019

 

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

 

Bench Press (2 x 20)

Working off the information we gained last week. Let's aim for 65-75% on 1 set of 20 this week. If you are able to do more than 20 on the weight you choose, finish the set as a max effort set. Rest and then do one more high rep set of 20.

Bench Press (1 Set of 20)
20-Rep Heavy

A 20-rep for the day as a gauge on where we are with our higher repetition capacity.

Warming (one set at each percentage, using estimated 1RM):
7 Reps @ 50%
5 Reps @ 55%
3 Reps @ 65%
3 Reps @ Target Weight (~65-75%)

 

31 Heroes (AMRAP - Rounds and Reps)

Team of 2
AMRAP 31:
8 Thrusters
6 Rope Climbs
11 Box Jumps

Partner 2 400m run with Wall Ball

Rx 135/95, 24"/20", 20/14 Wall Ball
Rx+ 155/105, 30"/24", 30/20 Wall Ball

Partner 1 performs the workout listed above. Partner 2 runs 400m with a wall ball. When Partner 2 returns from the run, Partner 1 will grab the wall ball, and begin their 400m run, While Partner 2 continues the workouts where Partner 1 left off. Mark a round completed following the 11 box jumps, and an extra round completed once both partners have finished the 400m run (seperate count, add in score at end)

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