JULY 6
FEDERER VS. NADAL
For Time:
400m Run
15/12 Bar Muscle Ups
400m Run
12/9 Bar Muscle Ups
400m Run
9/6 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break
*No more than 2 penalties per set
Time Cap: 20 min
JULY 7
GRASS COURT
20:00 AMRAP:
50 Double Unders
50 Single Arm Dumbbell Push Press (50/35)
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike
JULY 8
SERENA AND VENUS
EVERY 1:30 (8 SETS):
3 Overhead Squats
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For Time:
21-15-9 Overhead Squat (115/75)
Toes to Bar
Time Cap: 6 Min
- Rest until 8:00 -
21-15-9 Lateral Burpee Over Bar
Toes to Bar
Time Cap: 6 Min
JULY 9
CHAMPIONSHIP POINT
EVERY 2:00 (5 SETS):
3 Hang Power Cleans
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For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (155/105)
10 Push Ups after every set
JULY 10
PIMM'S CUP
For Time:
500m Row
100 Wall Balls (20/14)
- Rest until 12:00 then move on to Part 2-
ON A 15:00 CLOCK:
1RM Back Squat
JULY 11
COMMUNITY PARTNER WOD
JULY 12
RACE PREP | HYROX style
Partner Workout:
(split the run and all reps as desired)
1 mile run
- Straight into -
100 Double Dumbbell Deadlifts (50s/35s)
80 Alternating Dumbbell Snatch (50/35)
60 Double Dumbbell Squats (50s/35s)
40 Double Dumbbell Shoulder to Overhead (50s/35s)
20 Box Step-ups (50s/35s)
10 Dumbbell Devils Press (50s/35s)
- Straight into -
1 mile run