July 10-14

Workout of the Day
Monday
Complete as many rounds and reps as possible in 20 minutes
400 meter run
Max rep OH squats 135/95

Tuesday
30 cal bike
20 burpee box jump overs
10 Clean & Jerks 165/115

Wednesday
Strength
Front Squats
5-5-5-5-5
Between sets
Ring dips strict/weighted

Thursday
4 Rounds
30 push ups
20 front squats 115/75
20 push press 115/75
30 sit ups

Friday
3 Rounds
Row 250 meters
12 squat snatch 75/55
12 HSPU’s

NINJA

Monday
20 min amrap
5 burpees
15 box jumps
15 sit ups

Tuesday
10-9-8-7-6-5-4-3-2-1
Walk outs
Box dips
DB lunges (each leg)

Wednesday
5 rounds
50 singles
15 kb swings
15 db thrusters

Thursday
800 meter run/1000 row
30 ring rows
30 goblet squats
400 meter run/500 meter row
30 ring rows
30 goblet squats
800 meter run/1000 meter row

Friday
20 minute amrap
40 single unders
30 air squats
20 push ups
10 burpees
200 meter run

Post your scores to the Whiteboard.

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