(551) 427-5077

Monday – August 1

Part 1:

12 Minute AMRAP

10 Power Snatches (75/55)

5 Burpees

20 Double Unders

Part 2:

7-7-4-4-2-2-1-1-1

Strict Press (f/Rack)

*Use this rep scheme to lead up to a 1 rep max

*Weight should be added each set

Friday – July 29

For Time:

20 Burpees

20 Wall Balls (20/14)

20 Toes to Bar

10 Power Snatches (95/65)

30 Thrusters (95/65)

10 Power Snatches (95/65)

20 Toes to Bar

20 Wall Balls (20/14)

20 Burpees

*Run 200 M every 3 minutes

*30 Minute Cap

*Stay tough from start to finish

Thursday – July 28

Part 1;

2 Rounds (Not for time)

200 M Farmer Carry

10 Supermen

10 Lunges 

*Lunges can be any way you want.  Weight, no weight, overhead, back, front….etc.  Just work.

Part 2:

5 Minute EMOM

3 Deadlifts @ 70+%

30 Second Rest

5 Minute EMOM

2 Deadlifts @80+%

30 Second Rest

5 Minute EMOM @85+%

Part 3: (Optional)

3 Sets

10 Bulgarian Split Squats (each leg)

Wednesday – July 27

3 Rounds:

6 Minutes:

600 M Run Buy-in

then, in remaining time, AMRAP

5 Pull Ups

10 Push Ups

15 Sit Ups

*Rest 4 Minutes between rounds

*You will receive 3 separate scores for each AMRAP you complete

Tuesday – July 26

Part 1:

12 Minutes to Find:

6 Rep Max Hang Power Clean

Part 2:

10 Rounds

3 Power Cleans

3 Front Squats

*RX Weight = 90+% of Part 1 

*12 Minute Cap

Monday – July 25

Part 1:

For Time:

35 Strict Press at your 7 rep max

*Rest at least 1 minute each the bar touches the ground

*18 Minute Cap

Rest 5-7 Minutes, then:

1 Set

Max Rep Strict Press (65/45)

*Go Back to Week 1 and use that weight

Part 2:

3 Rounds

200 M Run

15 KB Swings (53/35)

10 Burpee Toes to Bar

*12 Minute Cap

Saturday – July 23

6 Minute AMRAP

200 M Run

10 Burpees

4 Minute Rest

6 Minute AMRAP

10 Back Squats (95/65)

10 KB Swings (53/35)

10 Sit Ups

4 Minute Rest

6 Minute AMRAP

10 Box Jumps (24/20)

10 Wall Balls (20/14)

10 Push Ups

Friday – July 22

25 Minute AMRAP

400 M Run

1 Set Max Rep Strict Press (85/60)

400 M Run

1 Set Max Rep Pull Ups

*You get 3 scores.  Total Strict Press Reps, Total Pull Ups, and Total Reps combined

Thursday – July 21

Part 1:

12 Minutes to Find:

5 Rep Max Hang Power Clean

Part 2:

7 Power Cleans (185/115)

30 Double Unders

9  Power Cleans (165/105)

30 Double Unders

11 Power Cleans(135/85)

30 Double Unders

13 Power Cleans (125/75)

*12 Minute Cap

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Approximate percentages for Cleans: 80%, 75%, 65%, 55%

Wednesday – July 20

5 Minute AMRAP

6 Burpee Box Jumps (24/20)

9  Wall Balls (24/20)

5 minute Rest

5 Minute AMRAP

6 Chest to Bar Pull Ups

9/6 Calorie Row

5 Minute Rest

For Time:

20 Burpee Box Jumps

30 Wall Balls

20 Chest to Bar Pull Ups

30/20 Calorie Row

*15 Minute Cap

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You will receive 3 scores.  One for each AMRAP, and a time for the sprint chipper.