MONDAY, JUL 25
Back Squat
Every 2:30 x 5:
3 pause back squat
Begin at a moderate to moderately-heavy weight. Pause for 2 seconds at the bottom of the squat.
Metcon
AMRAP 9:
10 dual DB front rack lunge (2 x 50/35)
10 DB goblet lunge (50/35)
10 lunge
200m run
Lunges are stationary, alternate legs.
TUESDAY, JUL 26
Metcon
EMOM 21:
Min 1 – 15 pull-up*
Min 2 – 14 single-KB shoulder-to-overhead, 7/arm (53/35)
Min 3 – 15 abmat, or 10 GHD sit-up
*Subtract 1 pull-up each round
WEDNESDAY, JUL 27
Metcon
AMRAP 16:
50′ handstand walk (2 x 25′ segments)
25/20 cal row
8 hang squat clean (155/105)
THURSDAY, JUL 28
Deadlift 2RM
In 25 minutes:
Build to today’s heavy 2-rep deadlift
Going heavy today, with the intent of maximizing our 2-rep deadlift. So, spend more time on lighter to moderate weights, then space your heavy sets towards the end with the intent of peaking for a set of 2.
PRs are cool, but not at the expense of mechanics. Keep that back flat!
Accessory
3 sets:
5-10 strict chin-up (supinated grip pull-up)
5/5 KB windmill
As always, these are secondary to today’s main lift. If you run low on time, spend time on the deadlift rather than the accessory.
FRIDAY, JUL 29
Outlier Fabulous Fifty – AKA Ross’s 50th Birthday WOD
For time:
50/40 cal assault/echo bike
50 double-under
50 thruster (75/55)
50 double-under
50 burpees
50 double-under
50 hang power snatch (75/55)
50 double-under
50/40 cal erg
Stagger start time to allow everyone to use the assault/echo bikes at the beginning, and the ergs (rower, C2 bike, ski erg) at the end.