Monday 07/26/2021

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Strength
Back Squat
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
(Score is Weight)

WOD
3 SETS
ON A 3:00 RUNNING CLOCK...
60 Double Unders
15 Burpees
Max Wall Balls 20#/14# in Time Remaining... 

-Rest 2:00 b/t Sets-
(Score is Reps)

Cool Down
FOR RECOVERY*
3:00-5:00 Bike (EZ)**

*To be completed immediately after the workout is finished.
**Nasal Breathing Only.
(No Measure)

Saturday 07/24/2021

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WOD
IN TEAMS OF 2...
AMRAP x 25 MINUTES
25 Russian Swings (Athlete Choice)
50 Walking Lunges
25 Box Jump Overs 20"

*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements. 
**After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed. 
(Score is Rounds + Reps)

Friday 07/23/2021

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Strength
Back Squat
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
Week 4 of 9
(Score is Weight)

WOD
FOR TIME
60 Back Squats 185#/135#*

*Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor and/or option for 155#/105#
**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

Cool Down
FOR RECOVERY
5:00 Foam Roll Quads
(No Measure)