25. Juli 2025
Juli
25
AMRAP x 5 MINUTES (GENERAL PREP)
30 Single Unders
4 Cossack Squats
4 Kang Squats
4 Yoga Push-Ups
100m Run
Into…
2 SETS (SPECIFIC PREP)
30 Single Unders or 15 Double Unders
10 Front Squats
10 Strict Presses
100m Run
Into…
1 SET
60 Single Unders or 30 Double Unders
10 Thrusters
100m Run
AMRAP x 4 MINUTES*
30 Double Unders
5 Thrusters (95/65)
100m Run
-Rest 1:00 b/t Sets-
*Pick up where you left off
(Score is Total Rounds + Reps)
KG BB: (42.5/30)
AMRAP x 4 MINUTES*
60 Single Unders
5 Thrusters (65/45)
100m Run
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (30/20)
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
*Keep weight Light-Mod. This is a deload day.
(Score is Weight)
*Start Light and end Moderate. The second set of 10 should be close to or the same weight as the first set of 8.
(Score is Weight)
Week 2 of 7
3-Rep ‚CF Total‘ Cycle