MONDAY JULY 11th
Teams of 2:
8 Hill Sprints (4 each, you go I go)
then
2 Rounds:
50 Synchro Air Squats
400ft Sandbag Carry (150/100)
40 Synchro Push-ups
400ft Sandbag Carry (150/100)
30 Synchro Burpees to Plate
400ft Sandbag Carry (150/100)
then
8 Hill Sprints
Scaling Option 1:
Teams of 2:
6 Hill Sprints (4 each, you go I go)
then
2 Rounds:
40 Synchro Air Squats
400ft Sandbag Carry (125/85)
30 Synchro Push-ups
400ft Sandbag Carry (125/85)
20 Synchro Burpees to Plate
400ft Sandbag Carry (125/85)
then
6 Hill Sprints
Scaling Option 2:
Teams of 2:
12/9 Cal Bike Erg Sprints (5 each, you go I go)
then
2 Rounds:
30 Synchro Air Squats
400ft Sandbag Carry
20 Synchro Push-ups
400ft Sandbag Carry
10 Synchro Burpees to Plate
400ft Sandbag Carry
then
x5ea 12/9 Cal Bike Erg Sprints
TUESDAY, JULY 12th
A. ALT EMOM 10
odd: 4 Power Snatch (tng)
even: 2 Hang Squat Snatch
B. For Time:
21-15-9
Thrusters (95/65)
Echo Bike Cals
-rest 2:00-
15-12-9
Power Cleans (115/75)
Row Cals
-rest 2:00-
12-9-6
Clusters (135/95)
Ski Cals
Scaling Option 1:
Thrusters @ (75/55)
Power Cleans (95/65)
Clusters (115/75)
Scaling Option 2:
15-12-9
Thrusters (45/35)
Echo Bike Cals
-rest 2:00-
12-9-6
Power Cleans (75/55)
Row Cals
-rest 2:00-
9-6-3
Clusters (95/65)
Ski Cals
WEDNESDAY, JULY 13th
EMOM 40:
1) 9 Deadlifts, 7 Hang Cleans, 5 S2OH (155/105)
2) 15 Toes to Bar
3) 70 Double Unders
4) Rest
Scaling Option 1:
1) 9 Deadlifts, 7 Hang Cleans, 5 S2OH (135/85)
2) 10 TTB or Toes to Rings
3) 45 Double Unders
4) Rest
Scaling Option 2:
1) 9 Deadlifts, 7 Hang Cleans, 5 S2OH (155/105)
2) 15 V-ups
3) 30 Plate Hops
4) Rest
THURSDAY, JULY 14th
FOR TIME:
800m Run
2x:
20 Wall Balls (20/14)
20 Step-ups (50/35) (20")
800m Run
2x:
20 Wall Balls (20/14)
20 Step-ups (50/35) (20")
800m Run
Scaling Option 1:
600m Run
2x:
20 Wall Balls (14/10)
20 Step-ups (20")
600m Run
2x:
20 Wall Balls (14/10)
20 Step-ups (20")
600m Run
Scaling Option 2:
600m Run // 1500m Bike Erg
3x:
10 Wall Balls (14/10)
10 Step-ups (20")
600m Run // 1500m Bike Erg
3x:
10 Wall Balls (14/10)
10 Step-ups (20")
600m Run // 1500m Bike Erg
FRIDAY, JULY 15th
"NATE"
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 American KB Swings (70/53)
Scaling Option 1:
2 BMU or 2 Burpee Pull-ups
4 HSPU w/ abmat(s)
8 KB Swings (53/35)
Scaling Option 2:
2 Burpees
4 Ring Rows
6 DB Push Press
8 KB Swings (35/26)