Sunday, July 31, 2022

Monday 8-1-22

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)

Friday, July 29, 2022

Saturday 7-30-22

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.

Thursday, July 28, 2022

Friday 7-29-22

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)

Tuesday, July 26, 2022

Wednesday 7-27-22

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

Monday, July 25, 2022

Tuesday 7-26-22

 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)

Sunday, July 24, 2022

Monday 7-25-22

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

Thursday, July 21, 2022

Friday 7-22-22

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)

Tuesday, July 19, 2022

Wednesday 7-20-22

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)

Monday, July 18, 2022

Tuesday 7-19-22

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

Sunday, July 17, 2022

Monday 7-18-22

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

Friday, July 15, 2022

Saturday 7-16-22

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.

Thursday, July 14, 2022

Friday 7-15-22

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

Tuesday, July 12, 2022

Wednesday 7-13-22

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

Monday, July 11, 2022

Tuesday 7-12-22

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

Sunday, July 10, 2022

Monday 7-11-22

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.

Friday, July 8, 2022

Saturday 7-9-22

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

Thursday, July 7, 2022

Friday 7-8-22

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)

Tuesday, July 5, 2022

Wednesday 7-6-22

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

Monday, July 4, 2022

Tuesday 7-5-22

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