Monday, July 13th
WORKOUT
EVERY 2:00 x 6 SETS
200m Run
Max Man Makers (35/25)|(25/15) w/ remainder
(Score is total reps)
Tuesday, July 14th
WORKOUT
4 ROUNDS FOR TIME
300m Row
20 Up-Downs
10 Front Rack Forward Lunges (135/95)|(95/65)
(Score is Time)
Wednesday, July 15th
STRENGTH
6-4-2-6-4-2
Front Squat
(Score is Weight)
WORKOUT
3 SETS FOR MAX REPS
1:00 – Kipping Pull-ups
1:00 – Wall Balls (20/14)|(14/10)
1:00 – Supinated Bent Over Rows (95/65)|(75/55)
1:00 – Front Squats
(Score is Reps)
Thursday, July 16th
STRENGTH
6-4-2-6-4-2
Push Press
(Score is Weight)
WORKOUT
AMRAP x 13 MINUTES
20 Alt. DB Hang Snatch (35/25)|(25/20)
10 SA DB Push Jerk (R)
10 SA DB Push Jerk (L)
-:30 Rest-
(Score is Rounds + Reps)
Friday, July 17th
STRENGTH
6-4-2-6-4-2
Deadlift
(Score is Weight)
WORKOUT
5 SETS
10 Deadlifts*
15/12 Cal Bike
-1:30 Rest b/t Sets-
*Start light and end moderate-heavy. Increase weight each Set.
(Score is Each Set for Time)
Saturday, July 18th
WORKOUT
For Time
40 Up-downs
40 Box Step-ups 24”
400m Farmers Carry (53/35) (35/26)
40 Box Step-ups
40 Up-downs
20 Minute Time Cap
