MONDAY, JULY 15th
A.
For Time:
1,000 Meter Run
30 Squat Snatches (115/85)
30 Bar Muscle-Ups (Choose 30 Strict Dips or 30 Strict PullUps
Scale to: 500-800m, Complete 3 sets of 10 Snatch + 10 Dip or Pull, cycling back and forth
Goal Time: ~15min
* end of 2nd hill and back is our 1000m Run
B
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Glute Bridges
TUESDAY, JULY 16th
A.
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12 Dumbbell Front Squats (50/35lbs)
15/12 Calorie Assault Bike
Scale to: by load/ht, 12/10cals or 10/7 cals
Goal Time: <3min per round, 1-2min rest
B.
3 Sets for Quality:
8 Tempo Dumbbell Half Kneeling Arnold Presses @ 20X1
8 Tempo Dumbbell Bent Over Row @ 20X1
Max Effort Ring L-Sit Hold (LSit > off boxes)
WEDNESDAY, JULY 17th
A.
For Time:
35/25 Calorie Ski Erg
… Directly into:
100-80-60-40-20 – Double-Unders
50-40-30-20-10 – AbMat Sit-Ups
… Directly into:
35/25 Calorie Ski Erg
*OR GHD Sit-ups 30-25-20-15-10
Scale to: 20/15 Cals or 15/10 Cals, x3 Single Unders, 30-25-20-15-10 reps
Goal Time: ~10min
B.
3 Sets for Quality:
50' Barbell Back Rack Walking Lunge
100m Sled Push
200m Farmers Carry
Rest 3:00 between sets
THURSDAY, JULY 18th
A.
Every 1:15 for 9 minutes (8 Rounds), complete the following...
3 Power Clean and Jerk @ 85%
B.
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
... Directly into:
21 Hang Clusters (155/105lbs)
Scale to: 12/9/6 Cals, by Load, then...12 HSCTh
Goal Time: ~12min
C.
5min EMOM:
5-7 Strict Toes to Bar
FRIDAY, JULY 19th
A.
For Time:
With a team of 3, complete...
800m Wreckbag Run (50/35)
75 Weighted Box Step Ups (20", 50/35lbs Wreckbag)
50 Sumo Deadlifts (185/135lbs)
15 Rope Climbs (15')
50 Sumo Deadlifts (185/135lbs)
75 Weighted Box Step Ups (20", 50/35lbs Wreckbag)
800m Wreckbag Run (50/35)
OR...
For Time, Individual:
400m Run
400m Wreckbag Run (50/35)
25 Weighted Box Step Ups (20", 50/35lbs Wreckbag)
15 Sumo Deadlifts (185/135lbs)
5 Rope Climbs (15')
15 Sumo Deadlifts (185/135lbs)
25 Weighted Box Step Ups (20", 50/35lbs Wreckbag)
400m Wreckbag Run (50/35)
400m Run
SATURDAY, JULY 20th
A.
2 Rounds:
150 Double-Unders
50 Thrusters (45/35)
35/25 Calorie Row
Then...
Rest 2:00, straight into:
30 DBall Cleans (150/100)