Week of 7/30/2018 - 8/5/2018

PROGRAMMING FOR WEEK OF 7/30/2108 - 8/5/2018


Thank you to everyone who came out to celebrate our four year anniversary and help the North Texas Boxer Rescue. It meant alot to the gym. 

Expect an August newsletter this week


MONDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min. Better to shoot for a easier scale than fail on min 6
+
ForTime

200 Double Unders
100 Burpees
800m Run

*Scale Double Unders to single count mountain climbers
*20min Time Cap

Cooldown

Roll out front of shoulder with barbell.


TUESDAY
Clean Tech: Hi-Hang, Hang, Set up
+
5 RFT
10 Strict HSPU
10 Hang Cleans (185/135)

*18min cap
+
Tabata Abmat Situps

Cooldown Flow (2-3x through):
- Down dog with slow shrugs and shoulder taps
- Forearm support down dog
- Seated shoulder bridge
- Rolling Scorpions


WEDNESDAY
5 Sets
500/450m Row*
Rest ~2min
400m Run** (Scale to 300m if needed)
Rest ~2min

*2min Cap
Record 5 row rimes

Cooldown

A. DB External Rotation @3010: 10/arm x 3 sets
B. 3 Rounds, in a Hollow Hold:
10 Y's
10 T's
10 W's


THURSDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min. Better to shoot for a easier scale than fail on min 6
+

A) 5x12 Supinated Seat DB Curls @3011
R60s
+
B)5x12/12 Side Plank Hip Taps
R30s btwn sides and sets
+
C) 5x12 Bent Over Barbell Row (supinated grip) @3011
R60sec

Cooldown
3 Rounds:
15 Single Leg Calf Raise L
15 Single Leg Calf Raise R
+
2min/side Pretzel Stretch


FRIDAY
2min per side Pigeon Stretch
+
5x20 Hip Bridges on ground
+
Every 5minutes for 25min (5 sets)
15 UB Challenging Deadlifts
25 UB Wall Ball
+
2min per side Couch Stretch
 


SATURDAY
20min Amrap
Groups of 3
60 Box/bench Jump Overs
90 Air Squats
600m Single Arm Farmers (100m Lft/Rt)