MONDAY, JULY 19th
A. In 15 minutes, complete 7 sets of 3 OHS
*start with 50% and build to 80%
*first 3 sets, pause at bottom for 2-3 seconds
*scale to Behind Neck Push Press + Back Squat
B. For Time:
25 Burpee Over Hurdle (12")
500/400m Row
25 Burpee Over Hurdle
400m Run
Target time: 7-8 minutes
Time cap: 10 minutes
Scaling option 1 (Masters 45+)
For Time:
20 Burpees over Hurdle
500/400m Row
20 Burpees over Hurdle
300m Run
Scaling Option 2 (Beginner)
For Time:
20 Up Downs
500/400m Row
20 Up Downs
200m Jog
C. 2-3 Sets:
20 Abmat Situps
30 Flutter Kicks (each side)
40 sec plank hold
50ft Single DB Overhead Carry (each side)
TUESDAY, JULY 20th
A. In 15-20 minutes, complete the following progression of pressing...
Shoulder Press 4 x 4
Push Press 3 x 3
Push Jerk 5 x 2
*build in load throughout sets
B. For Time:
21-18-15-12-9-6
Double Dumbbell Power Cleans (50s/35s)
GHD’s (Stick Sit-ups)
Target time: 8-10 minutes
Time cap: 14 minutes
Scaling option 1 (Masters 45+)
For Time:
21-18-15-12-9-6
Double Dumbbell Power Cleans (35s/25s)
GHD’s (6in riser) OR Stick Sit-ups
Scaling Option 2 (Beginner)
For Time:
21-18-15-12-9-6
Hang Double Dumbbell Cleans (light)
Abmat SIt Ups
C. Single Lax Ball 1st Rib 2min per side
WEDNESDAY, JULY 21st
A. 15 Sets:
30 secs on/30 secs off
Calorie Echo Bike
Target number of Calories each set: 10/8+
Minimum number Calories before scaling: 6/5
Scaling option 1 (Masters 45+)
12 Sets:
30 secs on/30 secs off
Calorie Assault Bike or Echo Bike
Scaling Option 2 (Beginner)
15 Sets:
30 secs on/30 secs off
Calorie Assault Bike or Echo Bike
B. 3 Sets:
10 Bulgarian Split Squat (each side)
10 Windmills (each side)
10 Muscle Ups (or Max Reps)
C. Mobility: 2-3minutes Banded Hamstring + Banded Lat
THURSDAY, JULY 22nd
A. Every 3 minutes for 7 Rounds:
12/9 Cal Ski
100' Sled Push (5x 45/ 3x 45)
Max Handstand Walk or Handstand Hold
*when you drop, rest until next interval
*score is accumulated distance
Scaling Option 1:
10/8 Cal Ski
100' Sled Push (4x 45/ 2x 45)
Max HS Hold *wall walk version OR 100' Bear Crawl
Scaling Option 2:
8/6 Cal Ski
50' Sled Push (2x 45/ 1x 45)
50' Bear Crawl
B. 3 Sets:
10 Cat Cow Exercise
1:00 Hollow Hold
15 Single Leg Calf Raise (each side)
FRIDAY, JULY 23rd
A. In 15-20 minutes, complete the following sets of Front Squat...
5-5-3-3-1-1-1
*start around 70% and build to 90%
Target time: 8-10 minutes
Time cap: 12 minutes
Scaling option 1 (Masters 45+)
3 Rounds
400m Run
21 Kettlebell Swings (36/25)
12 Pull-Ups
Scaling Option 2 (Beginner)
3 Rounds
500m Row or 1000m Bike Erg
21 Russian Kettlebell Swings (eye level/light)
12 Jumping Pull Ups
SATURDAY, JUNE 24th
A. Every 3:00 (8 sets)
45 Heavy Double Unders or 60 Double Unders
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
3 Squat Cleans (225/155)
Target time each set: Sub 2 minutes
Time cap: 2:30
Scaling option 1 (Masters 45+)
Every 3:00 (8 sets)
30 Heavy Double Unders or 45 Double Unders
12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike
3 Squat Cleans (185/125)
Scaling Option 2 (Beginner)
Every 3:00 (8 sets)
40 Single Unders or 20 Plate Hops
12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike
3 Power Cleans (light-moderate)