MONDAY, JULY 22nd
A.
3 Rounds:
800m Run
30 Toes to Bar
21 Double DB Snatches (50's/35's)
Scale to: 500m/ 20 T2B(K2C)/ Single Alt Arm DB Snatch
Goal Time: ~25min, Time Cap 30min
B.
3 Sets of 200ft Walk, two dumbbells.
First 50ft - Left DB Overhead, right DB at Hang.
Second 50ft - Left DB at Hang, right DB Overhead.
Third 50ft - Both DB's at Front Rack
Fourth 50ft - Both DB's Overhead
TUESDAY, JULY 23rd
A.
As many Rounds and reps as possible in 15min...
100ft Sled Drag (165/115lbs, added)
10-15-20-25-30. . .
Push-ups
Air Squat
Scale to: 5-7-9-11... up by 2's
B.
3 Sets for Quality:
9 Romanian Deadlifts
15 Weighted Glute Bridges
21 GHD Sit-Ups
WEDNESDAY, JULY 24th
A.
4 Rounds for Time:
4 Power Cleans (205/145lbs)
4 Front Squats
4 Push Jerks
Scale to: by Load!
Goal Time: sub 6min
B.
"Death by Burpees"
1st Min: 1 Burpee
2nd Min: 2 Burpee
3rd Min: 3 Burpee
Continue in this fashion until you cant complete number of Burpees prescribed to that minute
C.
3 Sets for Quality:
Max Effort L-Sit Hold
10-15 Hip Extensions
THURSDAY, JULY 25th
A. (On the 0:00):
3 Rounds:
500 Meter Row
9 Bar Muscle-Ups (9 Banded or Seated)
15 Wallballs (30/20lbs, UB)
B. (On the 20:00):
3 Rounds:
400m Run
9 Handstand Push-ups (Pike off Box or Floor)
15 Power Snatches (75/55lbs)
Scale to: 300m/9 Strict Pullups/ by load + 200m/9 Seated DB Press/ by load
Goal Time: 10-15min, 15min CAP for each set, A and B
C.
3 Sets of:
30 Hollow Hold
60 sec Weighted Sit-Ups
30 Plank Hold
Rest 1min
FRIDAY, JULY 26th
A.
With a partner, Complete as many Rounds and reps as possible in 25 minutes:
5 Cal Ski (Row)
10 Kettlebell Swings (70/53lbs)
20 Front Rack Sandbag Lunges (50/35lbs)
40 Double Unders
Scale to: 5/7/10 reps
Goal Rounds: 6+ ea
B.
10:00 Effort
Mins 1+2 - Light
Mins 3+4 - Moderate
Mins 5+6 - Moderate/Fast
Mins 7+8 - Moderate
Mins 9+10 - Light
SATURDAY, JULY 27th
A.
10 Rounds for Time:
7 Ring Dips
7 Back Squats (135/95lbs)
200 Meter Run