Monday, July 1st
Strength/Skill
Every 2:00 for 4 sets:
3 touch-and-go power snatches
– Build to a heavy set of 3.
Workout
“POWER AMANDA”
9-7-5 reps for time of:
Ring muscle-ups
Power snatches (95/135)
Tuesday, July 2nd
Strength/Skill
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk
Workout
On a 7:00 clock for reps:
10 weighted pull-ups (20/14 lb)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (20/14 lb) (10/9 ft)
Wednesday, July 3rd
Skill
On a 10:00 clock:
Work on chosen gymnastics skill
Workout
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
Thursday, July 4th
Workout
“MORRISON’
50-40-30-20-10 reps for time:
Wall-ball shots (14/20 lb) (9/10 ft)
Box jumps (20/24 in)
KB swings (35/53 lb)
– Step down from the box.
Friday, July 5th
Workout
AMRAP 8:
20 walking lunges
20 burpees to a 6-in target
Post-Workout Skill
EMOM 8:
Min 1 | :30 strict toes-to-bars
Min 2 | 5-10 strict ring dips
– Scale toes-to-bar range of motion or adjust the movement to V-ups as needed. Use a band for the ring dips or scale to ring support holds as needed.
Saturday, July 6th
Partner Workout
3 rounds for time:
Run 400 m
200 double-unders
20 front squats (125/185 lb) (from ground)
(Split work However with 1 partner working at a time, run together)
Sunday, July 7th
Workout
AMRAP 15:
20-cal row
15 double-DB push presses (35/50 lb)
10 toes-to-bars
(Score is Rounds + Reps)
