July 24 -30

Saturday July 24

3 Rounds (35 min cap)

40 HSPU
30 Deadlifts*
20 Hang Power Cleans*
2 200M Run (each partner does 1)

Then 1 of these
-200 abmat sit ups, or
-100 TTB, or
-100 GHD sit ups

*Barbell weigh increases per round:
R1: 135/85
R2: 185/115
R3: 225/145
Choose weight so the 1st round the weight is pretty easy for the cleans and the 3rd round is pretty heavy for the cleans.

 

Sunday July 25

1 Class 9AM (Open 8-11)

15 Rounds
10 Wall Balls
6 Toes To Bar
2 Squat Snatch 155/105
Pick a weight for the snatches that is heavy enough you have to think about it but light enough that you won’t miss many if any of them.

 

Monday July 26

3×10 Back Rack Split Squat (Take about a minute between legs and 2 min between between sets)

Metcon:

13 Min AMRAP

12/9 cal bike
9 HSPU
6 front squats (175/115)

 

Tuesday July 27

2×10 Hang Snatch High Pull

2×10 Snatch Grip DL

Metcon:

12 MIN AMRAP
10 Hang Cleans and Push Press 115/75 (a little lighter than normal, these should be all unbroken)
30 Wall Balls

Wednesday July 28

Metcon:

27 21 15 9
Cals ROW or BIKE or Ski
Pull Ups
Toes to Bar or GHD
Finish each round with 1 heavy deadlift ~80% of your max
10 Min to sprint through the 27s, rest until 10:00
8 Min to sprint through the 21s, rest until 18:00
6 Min to sprint through the 15s, rest until 24:00

Thursday July 29

1×20 OverHead Step Back Lunge (10 each leg)
1×15 OHS
1×10 OHS
1×5 OHS
(try to build a little over each of the 4 sets)

Metcon:

4 Rounds 18 Min Cap
20 Box Jumps
200M Run
20 TTB
RX+ 2 Rope Climbs

Friday July 30

5×5 Bench Press (If you can do more than your body weight, grab one of the Mult-Gripbars for an added challenge)

Metcon:

Nicole
AMRAP 20 min:
400m run
max reps in 1 set of pull ups (If you get less than 20 per set, do a 2nd set)

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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