MONDAY, JULY 17th
A. Three sets of:
Front Squat x 4 reps @ 41X1
Weighted Pull-Ups x 2 reps @ 2110
B. Five sets for time of:
15 Wall Ball Shots (30/20lbs)
15 Pull-Ups
Rest 60 seconds
TUESDAY, JULY 18th
A. Five sets of:
3-Position Clean
(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)
(increase weight each set, 60-80%)
B. Complete as many rounds and reps as possible in 9 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Toes to Bar
WEDNESDAY, JULY 19th
A. Five sets of:
Bench Press x 5 reps @ 20X1
(stay around 75%)
B. Three rounds for time of:
400 Meter Run
40/30 Push-Ups
40 Air Squats
THURSDAY, JULY 20th
A. Deadlift
5-3-2-1 (50-80%), then...
Set new 3RM
B. “Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)
FRIDAY, JULY 21st
A. Four sets of:
Bulgarian Split Squat x 6 reps @ 41X1
(stay at heavy weight for all 4 sets)
B. Three rounds for time of:
800 Meter Run
50 Double-Unders
25 OH Plate Walking Lunge (45/25lbs)
SATURDAY, JULY 22nd
In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (95/65 lbs)
20 Burpees
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.