Monday, July 8th
Workout
– RX –
6 rounds for time of:
10 DB burpee deadlifts (35/50 lb)
10 box jumps (24/30 in)
– INTERMEDIATE –
6 rounds for time of:
10 DB burpee deadlifts (20/35 lb)
10 box jumps (20/24 in)
– BEGINNER –
6 rounds for time of:
10 DB burpee deadlifts (10/15 lb)
10 box step-ups (12/20 in)
SKILL WORK
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell.
Tuesday, July 9th
Strength
Back Squat
– RX –
For load:
5-5-5-5-5
Back squat
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
Workout
10 rounds for time:
10 Calories on a machine (athlete’s choice)
7 Up-Downs
(Score is Time)
Wednesday, July 10th
Workout
“Mary”
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Thursday, July 11th
Workout
– RX –
3 rounds for time:
30 hang power cleans (75/115 lb)
30 bar-facing burpees
– INTERMEDIATE –
3 rounds for time:
30 hang power cleans (55/75 lb)
30 bar-facing burpees
– BEGINNER –
3 rounds for time:
20 hang power cleans (35/45 lb)
20 bar-facing burpees
Post-Workout Strength
3 hang power cleans
– Build to a heavy 3-rep for the day.
Friday, July 12th
Workout
– RX –
AMRAP 9:
12 sumo deadlift high pulls (65/95 lb)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
– INTERMEDIATE –
AMRAP 9:
12 sumo deadlift high pulls (45/55 lb)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
– BEGINNER –
AMRAP 9:
12 sumo deadlift high pulls (35/45 lb)
4 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Skill work
Post-workout
On a 8:00 clock:
6 attempts at a max-distance broad jump
Saturday, July 13th
Workout
– RX –
3 rounds for time with a partner:
30 shoulder-to-overheads (95/135 lb)
60 walking lunges
90 double-unders
– Partners trade off as needed with one partner working at a time.
– INTERMEDIATE –
3 rounds for time with a partner:
30 shoulder-to-overheads (75/115 lb)
60 walking lunges
60 double-unders
– Partners trade off as needed with one partner working at a time.
– BEGINNER –
3 rounds for time with a partner:
20 shoulder-to-overheads (45/65 lb)
40 walking lunges
60 single-unders
– Partners trade off as needed with one partner working at a time.
Sunday, July 14th
Workout
– RX –
Every 4:00 minutes for 5 rounds:
400-m run
2 legless rope climbs
– Rest remaining time.
– INTERMEDIATE –
Every 4:00 minutes for 5 rounds:
400-m run
2 rope climbs
– Rest remaining time.
– BEGINNER –
Every 4:00 minutes for 5 rounds:
200-m run
4 pull-to-stands
– Rest remaining time.
