Workouts for the Week: July 28 – August 2

Monday, July 28th

Workout: Each Round For Time – 20 Minutes

Option A:

5 Rounds
30 Air Squat
15 Burpee Over Dumbbell
10 Double Dumbbell Snatch (50/35)
Rest 1:00 between rounds.

Option B:

5 Rounds
30 Air Squat
15 Burpee Over Dumbbell
10 Double Dumbbell Snatch (35/20)
Rest 1:00 between rounds.

Option C:

5 Rounds
20 Air Squat
10 Burpee Over Dumbbell
8 Double Dumbbell Snatch (25/15)
Rest 1:00 between rounds.

Tuesday, July 29th

Strength: 10 Minutes

5 Rounds – 2:00 Each
9 Deadlift @ 55-60%

Workout: 15 Minutes

Option A:

3 Sets – As Many Rounds as Possible in 4 Minutes
10 Chest to Bar Pull Up
10 Box Jump (30/24)
10 Double Kettlebell Walking Lunge (53/35)
Rest 1:00 between sets.

Option B:

3 Sets – As Many Rounds as Possible in 4 Minutes
3-5 Chest to Bar Pull Up
20 Box Jump (24/20)
10 Double Kettlebell Walking Lunge (35/26)
Rest 1:00 between sets.

Option C:

3 Sets – As Many Rounds as Possible in 4 Minutes
7 Ring Row
7 Plate/Low Box Jump
7 Goblet Walking Lunge (26/18)
Rest 1:00 between sets.

Wednesday, July 30th

Strength: 10 Minutes

5 Rounds – 2:00 Each
3 Back Squat @ 75-80%

Workout: For Time – 12 Minute Cap

Option A:

30-20-10
Machine Calorie
Wall Ball (20/14)
Push Up

Option B:

30-20-10
Machine Calorie
Wall Ball (16/12)
Knee Push Up

Option C:

21-15-9
Machine Calorie
Wall Ball (12/10)
Elevated Push Up