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July 24th - July 29th


Monday, July 24th

Happy Birthday Jud!

A1. Front Squats  5 x 8 @ 70%, *complete a set of rope climbs between working sets.

B. 6 Rounds

200m sprint

12 HSPU (8 HSPU or 15 HR Push-ups)

Compare to March 15th, 2017

 

Tuesday, July 25th

Happy Birthday Daniel C., and Leslie C.

A. Split Jerk 2-2-2-2-2 * work on double-unders and triple- unders between sets

 

B. 3 rounds NFT

50 KB Swings

200m suitcase carry

30 HR Push-ups

 

Wednesday, July 26h

Happy Birthday Robbie I, and Lilly

 

A. Snatch Balance + Overhead Squats 2+2 x 5 sets @ 70-80% of Snatch

B. 3 rounds, rest 3:00

200m Ski ERG

15 GHD Sit-ups

200m run

15 Burpees

 

Thursday, July 27th

A. Push-Press 4 x 8 AHAP (75-85%)

 

B. With a partner alternate round for 10 Rounds

25’ OH Walking Lunges (53/35, 44/26)

10 Chest to bar pull-ups or 2(W)/4( M) Muscle-ups

25’ OH Walking Lunges 53/35

 

Friday, July 28th

Happy Birthday Alyssa

 

A. Clean 5-4-3-2-1 * - add weight each set

 

B. 8:00 AMRAP

8 Box Jump Overs (30/24, 24/20)

8 Clean and Jerks (135/95, 115/75)

 

Saturday, July 29th

 Happy Birthday Devin and Jennifer F. (30th)

 

A. Good Mornings 3 x 10 @ 30% of Back Squat

 

B. 4 Rounds

25 wallballs (20/14, 14/10)

15 Chest to bar pull-ups

Earlier Event: July 16
July 17 - July 22
Later Event: July 30
July 31 - August 5