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Monday 7/16/18
1. Back Squat EMOM 9
min 1 – 5 reps 245#
min 2 – 3 reps 265#
min 3 – 1 rep 300#
repeat

2. Back Rack Reverse Lunges
3 sets of 12 reps (6 per leg)
95#, 115#, 135#

3. Tabata 8 Rounds of :20 seconds or work, :10 seconds of rest
(a) Prowler Sled Push 135# | 200m total
(b) DB Alternating Snatches 50# | 64 reps
(c) Ski Erg Meters | 852 meters

Tuesday 7/17/18
1. EMOM 9
min 1 – 4 ring muscle ups
min 2 – 50′ Handstand walk
min 3 – deficit handstand push-up 3 reps
repeat

2. Power Clean + Jerk EMOM 8
1&2 – 165#
3&4 – 175#
5&6 – 185#
7&8 – 195#

3. 5 Rounds For Time:
5 C&J 155#
10 Chest to Bar Pull-ups | 5:30

Wednesday 7/18/18
1. For Time:
200 Double Unders
1,500m ROW
100 Wall Ball Shots 20# 10′ Target
35 Calories Assault Bike | 17:01

2. DB Strict Press 5 reps + 10 Push Press | 20’s, 30’s, 40’s, 50’s

3. GHD Sit-ups 15-15-15-25

Thursday 7/19/18 – REST DAY | Travel day to Steven’s Pass for the NW Mountain Challenge

Friday 7/20/18
Camping Workout:
EMOM 14 Minutes
Min 1 – 6 alternating DB Snatches 50#
Add 1 rep each minute

Finisher:
250m Sprint Repeats x5 (work = rest)

Saturday 7/20/18
Shot the NW MOUNTAIN SHOOT at Steven’s Pass

Sunday 7/21/18 – REST DAY

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Phelps Quality Game Calls
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