MONDAY, JULY 29th
A.
Every minute for 8 minutes (8 Rounds), complete the following...
2 Power Clean and Jerk @ 90%
B.
5 Rounds for Time:
9 Deadlifts (185/135lbs)
12 Lateral Burpees Over Bar
15 Toes to Bar
Rest 1min btw rounds
Scale to: 5/7/9 reps. V-Ups or GHD's instead of Lying toes to Bar
Goal Time: Less than 2min per round
C.
3 Sets for Quality:
50ft DB Bear Crawl (*slow)
20sec Side Star Planks (ea)
KB Windmill x 10 reps each side
TUESDAY, JULY 30th
A.
4 Rounds for Reps:
1min Alternating Turkish Get Ups (53/35lbs)
1min Box Climb Overs (40/30")
1min Ski Erg Cals
1min Ring Plank Hold
2min Rest
Scale to: Turkish Sit Up, Box Step Up, Plank off Hands
B.
3 rounds for Quality:
20 sec Hanging L-Sit Hold (unbroken or cumulative, if needed)
20 Russian Twists w/ Plate (25/15lbs)
20 Glute Bridge with Plate (25/15lb)
100m Mixed Carry (switch at 50m - end of parking lot/mailbox)
WEDNESDAY, JULY 31st
A.
4 Rounds for Time:
200 Meter Run, 3 Rope Climbs (15′)
200 Meter Run, 12 Devil Presses (50/35lbs)
Scale to: 1-2 RC, by Load, then to 7 Devils Presses
Goal Time: ~15min
B.
21-15-9 reps:
Bench Knee Raises
GHD Hip Extensions
THURSDAY, AUGUST 1st
A.
15-12-9-6-3 reps for time:
Hang Power Snatch (115/80lbs)
Back Squats (115/80lbs)
Chest-to-bar Pull-ups
Scale to: by Load, drop the (set of 15) and complete the 12-9-6-3, Chin Over Bar or Jumping Pullups
Goal Time: ~10min
B.
3 rounds:
10 Strict Toes-to-bar
10 GHD Back Extensions
FRIDAY, AUGUST 2nd
A.
80-60-40-20 reps/calories for time, with Partner:
Overhead Squats
Cal Row (Bike if needed)
Round of 80: 45/35lbs
Round of 60: 75/55lbs
Round of 40: 105/75lbs
Round of 20: 135/95lbs
Scale to: 60/45/30/15 reps, KB Goblet Squats
Goal Time: ~25min
B.
Every 90sec x 5 Sets
45 Double Unders
10 Wall Facing Shoulder Taps OR 25-50ft Handstand Walk
C.
6 rounds:
20 sec Hollow Body Rock
10 sec Rest
20 sec Superman Rock
10 sec Rest
SATURDAY, AUGUST 3rd
A.
20 min AMRAP:
10 Bench Press (135/95lbs)
20 Unbroken Wall Balls (20/14lbs)
500 m Row/400m Run/ 350m Ski/ 1 mile Assault Bike
*choose cardio machine of choice, can mix up as desired
*10 Burpee penalty everytime you stop during Wall balls