WEEK OF WORKOUTs 7.18.22 - 7.23.22

MONDAY, JULY 18th

5 ROUNDS FOR TIME:

100 Double Unders

35/28 Cal Bike Erg

14 DB Burpee G2OH (50s/35s)

14 Slam Balls (50/30)

*split reps with partner however

*Target Time: 25 min

*Time Cap: 30 min

Scaling Option 1:

5 ROUNDS FOR TIME:

150 Single Unders

35/28 Cal Bike Erg

14 Single DB Burpee G2OH (50/35)

14 Slam Balls (30/20)

Scaling Option 2:

5 ROUNDS FOR TIME:

100 Single Unders

30/24 Cal Bike Erg

12 Single DB Burpee G2OH (35/20)

12 Slam Balls

TUESDAY, JULY 19th

A. Back Squat 4x4

B. 4 ROUNDS FOR TIME:

200m Run

8 Squat Cleans (135/95)

*Target Time: 8-10 min

*Time Cap: 12 min

Scaling Option 1:

4 ROUNDS FOR TIME:

200m Run

8 Squat Cleans (115/75)

Scaling Option 2:

4 ROUNDS FOR TIME:

150m Run

6 Squat Cleans (95/65)

WEDNESDAY, JULY 20th

e3:00 x 7

12/9 Cal Row

8 Push Jerks (155/105)

3 Wall Walks

*Target Time: 2:00 ea rd

*Time Cap: 2:30

Scaling Option 1:

e3:00 x 7

12/9 Cal Row

8 Push Jerks (135/85)

2 Wall Walks

Scaling Option 2:

e3:00 x 7

9/7 Cal Row

8 Push Jerks (95/65)

3 Half Wall Walks

THURSDAY, JULY 21st

A. Strict Press

10-8-6-4-2

*20 GHD Sit-ups between sets

B. 3 ROUNDS FOR TIME:

10 Toes to Bar

8 Power Snatch (95/65)

6 Burpees over Bar

*Target Time: 5 min

*Time Cap: 7 min

Scaling Option 1:

3 ROUNDS FOR TIME:

10 Knees To Chest

8 Power Snatch (75/55)

6 Burpees over Bar

Scaling Option 2:

3 ROUNDS FOR TIME:

12 Sit-ups

8 Alt DB Snatch

6 Burpees over DB

FRIDAY, JULY 22nd

"TILLMAN"

7 Rounds For Time:

7 Deadlifts (315/205)

200m SPRINT

15 Pull-ups

:45 Rest

Target Time: 20 min

(Target interval times: 2:00)

Scaling Option 1:

7 Rounds For Time:

7 Deadlifts (225/155)

200m SPRINT

15 Jumping Pull-ups

:45 Rest

Scaling Option 2:

7 Rounds For Time:

7 Deadlifts (155/105)

100m SPRINT

15 Ring Rows

:45 Rest

SATURDAY JULY 23rd

5 Sets:

AMRAP 3:

20 Bench Press (135/95)

MAX Calorie Row

-Rest 1 MIN between sets-

Scaling Option 1:

5 Sets:

AMRAP 3:

20 Bench Press (95/65)

MAX Calorie Row

-Rest 1 MIN between sets-

Scaling Option 2:

5 Sets:

AMRAP 3:

20 DB Bench Press

MAX Calorie Row

-Rest 1 MIN between sets-