Week of July 10 - July 16
- Jocelyn Rylee
- Jul 9, 2023
- 1 min read
We're on Week 3 of the Ruck-a-Week summer challenge and it's not too late to join in. Throw on a weight vest or backpack and get outside for a walk or hike. Join the group here and share where you went by Saturday July 15.
Workouts for the Week
Monday July 10
🥳🎈🎉🎂 Happy Birthday today to Kennedy Gray!!
3 rounds
3 min AMRAP
10 Front Rack Lunge (135/95)
10/7 Bike Cal
90 sec rest
3 min AMRAP
10 Push Jerk (135/95)
10/7 Row Cal
90 sec rest
Tuesday July 11
OT2.5M x 5
2 Pause Back Squat + 3 Back Squat
OTM x 6
Odd - Pull up
Even - Dip
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1 min Max effort on machine of your choice
Wednesday July 12
5 Rounds
20 Burpee
25 Sit up
30 DB Snatch (50/35)
60 Double unders
Thursday July 13
🥳🎈🎉🎂 Happy Birthday today to Rena Clark!!
Overhead Squat OT90
3-3-2-2-1-1
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"Nancy"
5 rounds
400m Run
15 Overhead Squat (95/65)
Compare to June 16/22
Friday July 14
OT2M x 5
Deadlift 3-3-3-3-3-10
OTM x 6
odd - T2B
even - SHSPU
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1 min Max effort on machine of your choice
(choose a different machine than Tuesday)
Saturday July 15
OTM x 20
1) Reverse Prowler Pull
2) Pbar Traverse or Hold
3) Sandbag Over Shoulder
4) Weighted Bar Hang
after 20 mins Run 1 or 1.5 mile
Sunday July 16
In 20 mins:
21 HSPU
42 Air Squat
21 Pull up
42 Lunge
15 HSPU
30 Air Squat
15 Pull up
30 Lunge
9 HSPU
18 Air Squat
9 Pull up
18 Lunge
Compare to Jan 30/23
1RM Clean in remaining Time
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