MONDAY, JULY 27th
HAPPY BIRTHDAY LAURA RIVERA
A. 15:00 - 45:00
7 sets
Every 3:00 minutes
7 Strict Handstand Push Up
2 Power Cleans (205/135)
14/12 Calorie Assault Bike OR 20/15 Row, Ski, Air Runner, BikeERG
* Target Time each set: 2:00
* Time Cap each set: 2:30
* Scale to finish near the target score: 7 sets
Scaling:
Every 3:00 minutes
7 HSPU (Pike Push-ups from Box or Floor, OR LSeated DB Press)
2 Power Cleans (165/115)
12/10 Cal. Assault Bike
B. 45:00-60:00
3 sets
10 Windshield Wipers
15 Bulgarian Split Squat (each side - light/moderate)
15 Lateral Box Step Up (each side - control the eccentric (lowering portion)
TUESDAY, JULY 28th
HAPPY BIRTHDAY LOGAN MARTIN
A. 15:00 - 30:00
Front Squat 8x2 @80%
- Complete a set every 90 seconds -
* Use same weight for all 8 sets
B. 30:00 - 50:00
5 Rounds for time:
50 Double Unders (100 Single Unders)
10 Double Dumbbell Thrusters (50s/35s)
* Target Time Set 1: 6-8 Minutes
* Time cap: 12 Minutes
Scaling:
5 Rounds
35 Single Unders
7 Double Dumbbell Thrusters (35s/20s)
C. 50:00-60:00
3 Sets
3 KB turkish get ups (each side - light/moderate)
10 Single Arm Kettlebell RDL (each side)
15 weighted single leg glute bridge (each side - light weight - elevate foot on floor)
WEDNESDAY, JULY 29th
HAPPY BIRTHDAY MARIA BERNUI and LAUREN WEBB
A. 15:00-30:00
Bench Press 8x2 @80%
- Complete a set every 90 seconds -
* Use same weight for all 8 sets
B. 30:00 - 50:00
50/40 Calorie Row, Ski, or BikeERG; 35/28 Cal Assault Bike; 500m Run Outside
40 GHD Sit-ups (OR Weighted Situps 50/35lbs)
30 Kettlebell Swings (70/53lbs)
20 Burpee Facing Dumbbell
100ft Single Arm Overhead Lunge (50/35)
* Target Time each set: 10-12 Minutes
* Time Cap each set: 15 Minutes
Scaling:
40/30 Cal Row, Ski, or BikeERG
30 Stick Sit Ups
20 KBS
10 Burpee over Dumbbell
100ft Front Rack Lunge (50/35)
C. 50:00-60:00
3 sets
1 minute Side Plank (each side)
20 V-Ups
THURSDAY, JULY 30th
HAPPY BIRTHDAY ELIZA BERNUI
A. 15:00-30:00
Deadlift 8 x 2 @ 80%
- Complete a set every 90 seconds -
* Use same weight for all 8 sets
B. 30:00-50:00
12 minute Amrap
15 Wall Balls (20/14)
5-10-15-20 . . .
Ring Rows
*Set up rings with the bottom of the ring at top of hip. Feet start under rings and then lean back to full extension of the arms
* Target number of Rounds: Round of 25-30 Ring Row
* Minimum number Round before scaling: 15
Scaling:
12 minute Amrap
10 Wall Balls (14/10)
3-6-9-12-15 . . .
Ring Rows
*Set up rings with the top of the ring are arm-pit height. Feet start under rings and then lean back to full extension in arms
C. 50:00-60:00
3 sets
15 Deficit Push Ups
1 minute Squat Hold
FRIDAY, JULY 31st
HAPPY BIRTHDAY DAVID SUMMERS
A. 15:00-50:00
Teams of 2 (1:1)
5 rounds each
21/15 Calorie Ski, Air Runner, or Row; 15/12 Cal Assault Bike
15 Power Snatch (95/65)
9 Box Jump Overs (30/24)
* Target Time each set: 2:30-3 Minutes
* Time Cap each set: 4 Minutes
5 rounds
15/12 Calorie Ski
10 Power Snatch (95/65) OR (65/45)
7 Box Jump Overs (24/20)
-Rest 2:00 between rounds-
B. 50:00-60:00
3 sets
7/7 Dumbbell Windmills
7 Strict Chin Ups
1:00 Sandbag Bear Hug Hold
SATURDAY, AUGUST 1st
HAPPY BIRTHDAY CLORIS DENNEY
For Time, with a Partner:
150 Double Unders (Partner 1 then switch)
500m/400m Row (Partner 2 then switch)
-into-
75 Deadlift (225/155)
*Partner holds Handstand
75 Toes to bar
*Partner holds Plank (elbows)
- Split reps as needed on the second part.