OneLife Strength & Conditioning

7/10/26 (metcon)

Strength:
5-5-5-5-5
Medball GHD sit-ups (chest hold, build up if possible)

Workout: (Back-to-Back AMRAPS, no rest)
0:00-7:00 (AMRAP 7 min)
800m run or 1000/800m row or 50/40 cal bike
Max power cleans in remaining time
7:00-14:00 (AMRAP of)
800m run or 1000/800m row or 50/40 cal bike
Max push jerks in remaining time
*Rx 95/65; Rx+ 135/85*
**record run/row/bike, also reps & weight used**

Accessories: (2-3x)
10 single leg balance T’s (L&R)
10 single leg sit-to-stand (L&R)
3-way banded shoulder stretches (L&R)
Single arm 360 rotation assisted hang (L&R)

7/3/26 (metcon)

Strength: (3x)
10 GHD sit-ups
12 GHD hip extensions

Independence Day “250” Celebration Workout: (FT)
25 box jumps (+24/20”)
25 KB swings (35/25)(+53/35)
25 heels to sky
25 ring rows
25 walking lunges
25 standing DB skull crushers (overhead)(35/20)(+45/25)
25 singles x2 (+DU)
25 DB sit-ups (35/20)(+45/25)
25 burpees
25 cal row

*give thanks for our freedom and celebrate!