Monday, July 8 2019

New Cycle – Summer Sizzle
July 7, 2019
Tuesday, July 9 2019
July 8, 2019

Summer Sizzle – Week 1

430 STRONG

Warm-up

3 Rounds
150m Row
10 Dumbbell Snatches + 50′ OH Carry Right
10 Dumbbell Snatches + 50′ OH Carry Left

STRENGTH

Shoulder Press (10, 10, 10)

DB Lateral Raise (10, 10, 10)

CONDITIONING

Phials (Time)

5 Rounds For Time
10 Strict Pull-ups
100′ Farmers Carry (AHAP)

_____________________________

CrossFit

Warm-up

400m Run
then
2 Rounds
10 Group Synchro Burpees
10 Lunges
10 Kip Swings

CONDITIONING

Monday Meltdown V (4 Rounds for time)

0-10:00
For Time:
5 Rounds
9 Dumbbell Thrusters
9 Pullups

10:00 – 20:00
For Time:
Row 1000 Meters
50 Burpees

20:00 – 30:00
For Time:
50 American Kettlebell Swings
50 Kettlebell Lunges
50 American  Kettlebell Swings

30:00 – 40:00
For Time:
36/28 Calorie Bike
36 Toes to BarNo recommended Weights, All Weight choices are Rx.