Workouts for Week of July 8th

"Friendship is born at that moment when one person says to another, 'What! You too? I thought I was the only one.'"— C.S. Lewis

Monday
WEIGHTLIFTING
FRSQ 7x2 @55, 65, 75, 80, 85, 90, 95% on a 2:30 INT

CONDITIONING faster (less than 1 min splits)
Row 6x250 OT2M

Take your fastest 250m time or goal for 250m time in seconds and use it as 100%.
Calculate your projected split times in seconds at 120, 116, 112, 108, 104, and 100% for goal negative splits.
Example: Best 250m time is 30 seconds, then six splits should be: 36, 34.8, 33.6, 32.4, 31.2, and 30 seconds respectively.

ACCESSORY - 3x15:
Banded Leg Adduction
Banded Leg Extension


Tuesday
WEIGHTLIFTING
Pendlay Row 3x8 @HTLW on a 2:00 INT
Good Morning 3x10 on a 2:00 INT - start light (bar) and go up from there with perfect form

CONDITIONING
A/B Partner Workout, AMRAP 12:
A) 9 STO (115/85 lbs)
B) 9 Box Jumps (24/20”)

MIDLINE
3x15 GHD Sit Ups


Wednesday
GWOD – 15 min

WEIGHTLIFTING
EMOM 12:
2 PSN @70%

CONDITIONING
Airdyne Intervals
5 Rds of 60 seconds on: 90 seconds off


Thursday
WEIGHTLIFTING
CNJK 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 84, 90, 95%) on a 2:30 INT
BN 4x5 @50, 60, 73, 85% (challenge: 55, 68, 77, 85%) on a 2:00 INT

CONDITIONING
EMOM 6:
12 Burpees
Adjust number of burpees to rest at least 30 seconds each round.

ACCESSORY - 3x15
Overhead Banded Pull Aparts
Face Pulls


Friday
WEIGHTLIFTING
SN 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 84, 90, 95%) on a 2:30 INT
BKSQ 4x5 @50, 60, 73, 85% (challenge: 55, 68, 77, 85%) on a 2:30 INT

CONDITIONING
15-9-6
Alternating DBSN (70/50 lbs)
TTB
Clapping Push Up

ACCESSORY
3x15 Banded Good Morning


Saturday
WEIGHTLIFTING
1 SNPP + 2 OHSQ 6x1 HTLW on a 2:00 INT

CONDITIONING
EMOTM for 12 min:
odd minutes) 8 Thrusters (95/65 lbs)
even minutes) 8 Pull Ups

ACCESSORY - 3x15
DB Curls
Banded Triceps Press Down

The month of July is about trust. The ivy entwined around our crest represents the bonds we create with our teammates: how they keep us together, challenge us to grow, and hold us up.