Monday 7/20

Great week planned guys..

“How you do anything is how you do everything.” So let’s not half-ass it this week. All or nothing


a) STRENGTH: Sumo Deadlifts

w/u – 2×8 working on form and speed once bar is off the floor

w/s – 5-3-1-5-3-1@try to increase each repeating set of reps (so the 2nd set of 5 should be more then the 1st set of 5)

**not looking for a max**


b) Review sled pulls, farmers walks, handstand stuff, and rope climbs


c) Teams of 3

Running clock

0:00-2:00 – AMRAP

1 Rope climb/3 Strict pull ups/ 2 rope ups

2:00-3:00 – REST

3:00-6:00 – AMRAP

Handstand walk/wheelbarrow (a specific way we want these done)/wall walks as high as you can go

6:00-7:00 REST

7:00-11:00 – AMRAP

Farmers Carry (with BB)

11:00-12:00 – REST

12:00-17:00 – AMRAP

Sled Pulls Backwards


**you’ll get in teams with people who are of the same abilities if possible**

**well have subs for all these movements so don’t stay home because you see a movement you can’t do!**

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