Week of July 15 - July 21
- Jocelyn Rylee
- Jul 15, 2024
- 1 min read
Outside the Box
Summer vacation plans taking you away from the gym? Don't worry, we've got you covered! Check out the Outside the Box section of our website for loads of no-equipment workout ideas you can use to keep up with your fitness from anywhere. We even compiled out Top 10 Favorite COVID lockdown at home workout videos from the era in which we were keeping ourselves sane by making increasingly elaborate and ridiculous videos for you guys.
Remember, every push up, burpee, and squat you do makes getting back on the wagon after holidays that much less painful!
Workouts for the Week
Monday July 15
5 rounds
4 min AMRAP
12 Sit ups
12 KB swings (24/16kg)
12 KB Step ups (20")
2 min Rest
Tuesday July 16
OT90 x 20
1) 10 Back Squat @ 50-60%
2) 15/10 Bike Cal or 1 min
3) 10 DB Press
4) 15/10 Row Cal or 1 min
Wednesday July 17
25 min AMRAP
Run 400m
10 Pull ups
20 Push ups
30 Air Squat
With optional vest
Thursday July 18
OT90 x 10: Clean & Jerk 3-3-3-2-2-2-1-1-1-1
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30/20 Cal Ski
30 Burpee
30/20 Cal Row
20 Burpee
Friday July 19
OT90 x 10
odd) 10 DB Bench Press
even) 5-10 Strict Pull ups
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With a partner or group of three:
200/140 Bike Cals
Saturday July 20
10 min AMRAP
3 Power Clean (225/155)
5 Muscle up
7 Back Squat (225/155)
rest 3 mins
10 min AMRAP
36 Double unders
12 DB Ground to Overhead (50/35)
12 Overhead DB Lunge (50/35)
Compare to March 30/23
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3 rounds
Sand Bag Carry 100m
Run 400m
rest as needed between rounds
Sunday July 21
🎉🎂🎈🥳 Happy Birthday today to Terri Thunder and Michelle Correia!!
In a group of 2 or 3
1 person working at a time
"Hefty Hundred"
100 Box jumps (30")
100 KB swings (32/24)
100 CTB Pull ups
100 Front Rack Lunges (95/65)
100 Toes to Bar
100 Push Press (95/65)
100 Hip Ext
100 Wall Balls (30/20 (10/9')
100 Burpees
100 Double under
Compare to Sep 4/23
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