July Workouts 1-4 (Patreon)

WOD 1:

500m row 

4x:

15 back squats 

sled drag 50m~

20 box jumps 

-500m ski -

3x:

15 bent over barbell rows 

8 pull ups 

20 (10/10) single arm heavy dumbbell rows 

-500m run -

2x:

50 jump squats - 5 slow, 5 fast

50 lat pull downs - 5 slow, 5 fast

4x:

20 superman 

20 v-ups 

20 single leg raises 

20 Russian twists 

WOD 2:

100 pushups (break them up in sets of 20)

100 sit ups (break them up in sets of 20) 

6x:

first three sets: 12 dumbbell single arm chest press (slow negatives)

fourth and fifth set: increase weight: 22 dumbbell chest press (together now)

6th set: drop weight and alternate arms until fail. 

4x:

20 tricep cable kick backs 

20 front plate push presses (fast)

4x:

20 rear delt cable flyes 

20 (10 each direction) around the world 

4x: 

20 bicep cable curls 

20 front raises w/plate 

WOD 3:

10 min dynamic warm up 

(5 minutes of warm up walk-jog-run)

dynamic stretches

3x:300m w/30 second break 

4x:200m w/60 second break 

2x:400m w/90 second break 

10 min cool down 

walk- jog - stride 

WOD 4:

4-6x:

200m run w/ med ball or kettelbell

20 slam balls 

bear crawl 50m~

10 single arm hang clean w/ kettlebell 

10 med ball roll ups