MONDAY, JULY 10th
A. Deadlift
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Start around 80% and end around 100%
B. Three rounds for time of:
20 Calories of Assault Bike
15 Toes to Bar
10 Single-Arm Dumbbell Snatches (50/35 lbs)
TUESDAY, JULY 11th
A. Eight sets of:
Back Squat x 2-3 reps @ 30X1
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)
B. Complete rounds of 21, 15, and 9 reps of:
Strict Handstand Push-Ups
Push Press (135/95 lbs)
Push-Ups
WEDNESDAY, JULY 12th
A. Four sets of:
Push Press x 3-5 reps @ 70-80%
L-Sit Tuck to Extension x 7-10 reps @ 1212
B. Complete as many rounds and reps as possible in 8 minutes of:
3 Thrusters (135/95 lbs)
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)
THURSDAY, JULY 13th
A. Five sets of:
Hang Snatch + Snatch (build up)
Tall Box Jumps x 1.1.1.1.1
B. Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)
FRIDAY, JULY 14th
In teams of two, partners alternate rounds to complete five sets each of:
300 Meter Row
10 Dumbbell Man-Makers (50/35lbs)
Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press
SATURDAY, JULY 15th
In teams of three, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, and taken from the floor)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)