2021-07-05

MONDAY, JULY 5TH

Strict press 5×3 pick weight you can maintain across sets

Back squat 5×2 85ish%

EMOM 3 for 15 minutes

200 Meter run

10 Box Jumps

Remainder of time ME Push ups

*Score is total push ups

TUESDAY, JULY 6TH

Power snatch + hang snatch + 2 ohs building weight across sets

5-10 ring dips between sets

For Time

80 Cals

Every 10 Cals 5 Thrusters

WEDNESDAY, JULY 7TH

6 sets Clean + hang clean + jerk building across sets

Emom x 6 min complete a set of hspu. Maintain same number across emom

10-9-8-7-6-5-4-3-2-1

2-4-6-8-10-12-14-16-18-20

Burpee Pull up

Hang DB Snatch

THURSDAY, JULY 8TH

Bench- 12 min to find heavy triple

Front squat 4×5 @ 80ish %

5 Rounds for Reps- 2 Min Each

75 DU (scale is 75 singles)

10 Wall Ball

Max Sumo DL High Pull (75# max)

Rest 1 Minute

FRIDAY, JULY 9TH

Every 3 min x 5 rds

10 deadlift + 8 burpees + (4-6) pu/c2b/bmu depending on skill level

15 Min AMRAP

20 OHS (75/55)

15 Clean and Jerk (From the floor)

10 TTB

DROP IT LIKE IT’S HOT Challenge coming at you starting July 12th! If you have been looking to adopt a new habit and switch up the game with your nutrition and/or lifestyle we got you! Justin and Cortney would love to walk alongside you and help you set goals and smash’em! 

Check out our “What’s Included” for the details!!! Please contact Cortney at 3162532801 and she will get you all set up!