Monday 8-1-22
Strict Pull-Up Pre-Test
40/30 Strict Pull-ups for time.
Cap 3:00
On the 2:00 x 8
Sets 1-2: 3 Snatch Balance
Sets 3-4: 3 Position 1 Snatches
Sets 5-6: 3 Position 2 Snatches
Sets 7-8: 3 Snatches
Conditioning:
AMRAP 4
30 Double Unders
5 Thrusters (135/95)
Rest 2:00
AMRAP 4
30 Double Unders
10 Thrusters (95/65)
Saturday 7-30-22
Teams of 2
10 Rope Climbs (share reps)
25 KB Goblet Squats/Handstand Hold
50 Double Unders/Wall Sit
6 Rope Climbs (share reps)
25 KB Goblet Squats/Handstand Hold
50 Double Unders/Wall Sit
2 Rope Climbs (share reps)
25 KB Goblet Squats/Handstand Hold
50 Double Unders/Wall Sit
Kettlebell(53/35)
*As always, scaling options available.
Friday 7-29-22
Benchmark “Helen”
3 Rounds
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Core Blast
3 Sets
20 Weighted March
10-15 Waiter’s Rotations (each direction)
Wednesday 7-27-22
On the 2:00 x 5
5 Push Jerks
Conditioning:
AMRAP 4
9 Hang Clean and Jerks (95/65)
9 Bar Facing Burpees
Rest 2:00
AMRAP 4
7 Hang Clean and Jerks (115/85)
7 Bar Facing Burpees
Rest 2:00
AMRAP 4
5 Hang Clean and Jerks (135/95)
5 Bar Facing Burpees
Tuesday 7-26-22
On the 2:00 x 6
4 Front Squats + 2 Back Squats
Conditioning:
2 Rounds
50 Double Unders
40 Alternating Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
20 Single Arm Devils Press (50/35)
Monday 7-25-22
On the 2:00 x 5
5 Bench Press
Conditioning:
For Time
5-4-3-2-1
Wall Walks
20-18-16-14-12
Alternating Pistols
Time Cap 15:00
Friday 7-22-22
On the 3:00 x 6
Row 12/10 Calories
12 Kettlebell Swings (53/35)
12 Push-ups
*Slowest round is score.
Accessory Work:
3 Sets
10 Seated Banded Chest to Bar
10 Seated Banded Toes to Bar
10 Squat Press Outs (25/15)
Wednesday 7-20-22
Teams of 2
AMRAP 20
40 Calorie Row
30 Dumbbell Push Press (50s/35s)
20 Dumbbell Box Step-Overs (24/20) (50s/35s)
Core Blast!
3-4 Sets
20 Plank Up/Downs
20 Hip Dips (10/side)
Tuesday 7-19-22
On the 1:30 x 9
Sets 1-3: 3 Position 1 Snatches
Sets 4-6: 3 Position 2 Snatches
Sets 7-9: 3 Snatches
Conditioning:
4 Rounds
5 Power Snatches (115/85)
7 Toes to Bar
9 Back Squats (115/85)
Cap 10:00
Monday 7-18-22
On the 2:00 x 6
Complex
Hang Clean + Front Squat + Hang Clean + Push Jerk/Split Jerk
Conditioning:
AMRAP 9
21 Double Unders
15 Thrusters (95/65)
9 Kick-Outs
Saturday 7-16-22
Teams of 2
AMRAP 24
30 Partner Wallballs (20/14)
20 Wallball Step-ups (20/14)(24/20)
10 Burpees
*Every 4:00 complete 20 Syncro Jumping Jacks.
Friday 7-15-22
3 Rounds
Work 1:30/Rest :30
- Handstand Walk/Progressions
- Bike Intervals or Double Under Practice
- Hollow & Arch Holds or Plank
- Sled Push & Pull
Wednesday 7-13-22
Conditioning:
AMRAP 10
8 Chest to Bar
8 Box Jump Overs (24/20)
8 Toes to Bar
Rest 4:00
AMRAP 10
32 Double Unders
16 AbMat Sit-ups
8 Push-ups
Tuesday 7-12-22
On the 1:30 x 9
Sets 1-3: 3 Press
Sets 4-6: 3 Push Press
Sets 7-9: 3 Push Jerks
Conditioning:
1,000 Meter Row
20 Burpees Over the Erg
800 Meter Row
18 Burpees Over the Erg
600 Meter Row
16 Burpees Over the Erg
400 Meter Row
14 Burpees Over the Erg
Monday 7-11-22
On the 2:00 x 6
2 Front Squats + 5 Back Squats
Conditioning:
AMRAP 14
400 Meter Run
14 DB Reverse Goblet Lunges (50/35)
14 DB Split Jerks (50/35)
* For dumbbell movements, complete 7 consecutive reps on right side, then 7 consecutive reps on the left side.
Saturday 7-9-22
Teams of 2
AMRAP 20
40 Foot Handstand Walk
40 Foot Plate Walking Lunges (35/25)
40 Foot Plate Walks (35s/25s)
40 Foot Broad Jumps
Friday 7-8-22
On the 2:00 x 5
5 Bench Press
Conditioning:
AMRAP 15
30 Double Unders
10 Power Snatches (135/95)
30 Double Unders
10 Hang Clean and Jerks (135/95)
30 Double Unders
10 Deadlifts (135/95)
Wednesday 7-6-22
Teams of 2
AMRAP 20
10 100 Meter Runs
40 Alternating Dumbbell Snatches (50/35)
10 Push-ups
40 Sit-ups
Partner Core Blast!
3 Rounds
100 Flutter Kicks/Plank Hold
Tuesday 7-5-22
On the 2:00 x 8
3 Clean and Jerks
Conditioning:
AMRAP 5
10 Box Jump Overs (30/24)
10 Toes to Bar
Rest 2:00
AMRAP 5
10 Wallballs (20/14)
10 Chest to Bar Pull-ups
