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)
