(551) 427-5077

Tuesday – August 1

Part 1:

20 Minute EMOM

2 Push Press

1 Push Jerk

1 Split Jerk

*Start at 50+% of 1 RM Push Press, add weight every 2-4 sets if possilble

Part 2:

5 Sets

Sprint 100 M OR 15 Second Max Cal Bike

Rest 20 seconds 

Monday – July 31

Part 1:

5 Minute EMOM

2 Squat Cleans 

5 Minute EMOM

1 Squat Clean

Part 2:

"Nasty Girls"

3 Rounds

50 Air Squats

7 Muscle Ups (Scale 14 Pull Ups/14 Push Ups)

10 Hang Power Cleans (135/95)

*18 Minute Cap

Saturday – July 29

In Teams of 2 (BOTH ARE WORKING AT THE SAME TIME)

10 Minute AMRAP 

Timekeeper: 200 M Run

While other partner does the AMRAP:

10 KB Swings (53/35)

10 Wall Balls (20/14)

*Partners must tag when switching 

5 Minute Rest, then

10 Minute AMRAP

Timekeeper: 250/200 M Row

While other partner does the AMRAP:

10 Burpees Over Bar

10 Front Squats (95/65)

*Partners must tag when switching

*Record how many total rounds of the AMRAPs the pair completes

Friday – July 28

For Time:

20 Rounds

5 Deadlifts (165/105)

3 Hang Power Cleans (165/105)

2 Shoulder to Overhead (165/105)

*30 Minute Cap

*Weight should not be more than 75% of your 1 RM Clean and Jerk

Thursday – July 27

"Cindy"

20 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

*Push Ups MUST be Hand Release

*Air Squats MUST be to a ball

Friday – July 21

Part 1:

5 Sets

50 M Sprint

50 M Walk

10 second rest

Part 2:

10 Sets

1 Hang Power Clean

1 Hang Squat Clean

1 Pause Front Squat (3 seconds)

1 Minute Rest

Start at 70%, work your way up if possible

5 Sets

2 Clean Pulls 95-105% of 1 RM Clean

Thursday – July 20

For Time:

30 KB Swings (53/35)

20 Push Ups

15 Clean and Jerks (135/85) ((or 60+%))

15 Toes to Bar

12 Clean and Jerks (155/95) ((or approx 70+%))

12 Toes to Bar

9 Clean and Jerks (165/105) ((or approx 75%))

9 Toes to Bar

20 Push Ups

30 KB Swings (53/35)

*25 Minute Cap

Wednesday – July 19

4 Rounds

4 Minutes on / 2 Minutes off

Run 400 M, then

AMRAP in remaining time

15 Wall Balls (20/14)

10 Box Jumps (24/20)

*Pick up the AMRAP where you left off the previous round for one total AMRAP score