Monday, July 10th
Strength
Push Jerk
5×5 (60%)*
Workout
AMRAP x 13 MINUTES
200m Run
4 Shoulder To Overhead (185/135)(135/95)
8 Ring Dips
(Score is Rounds + Reps)
Tuesday, July 11th
Strength
High-Hang Clean
1.) High Hang Squat Clean*
1×5 (50%)
1×3 (55%)
3×2 (60%)
2.) Above the Knee Pulls**
3×5 (70%)
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7.
(Score is Weight)
Week 2 of 8 Oly Cycle
Workout
“THIGH OF THE TIGER”
15 ROUNDS FOR TIME
2 Hang Squat Clean (155/105)(115/75)
6 Box Jump Overs (24/20)
(Score is Time)
Wednesday, July 12th
Strength
EMOM x 8 MINUTES
Chest to Bars or Pull-ups*
*Rep Options:
ADV: 5-7
INT: 3-5
BEG: 1-3
Pick one or the other C2B or PU
(Score is Total Reps)
Week 2 of 9 Gymnastics Cycle
Workout
EMOM x 18 MINUTES
MIN 1 – AMRAP of…2 Chest to Bars + 3 Toes to Bar + 4 Up-Downs*
OR
AMRAP of…2 Pull-Ups + 3 Knees to Chest + 4 Up-Downs*
MIN 2 – 1:00 KB Farmers Hold (Athlete Choice, AHAP)
MIN 3 – Rest**
*Pick up where you left off.
**Option for EZ Cardio
(Score is Rounds + Reps)
Thursday, July 13th
Strength
Front Squat
4×6*
Workout
4 SETS
10-8-6
Front Rack Alt. Lunges (115/75)(75/55)
50-40-30
Double Unders
*Option for 60-50-40 Single Unders
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Friday, July 14th
Strength
High-Hang Snatch
1.) High Hang Squat Snatch*
1×5 (50%)
1×3 (55%)
3×2 (60%)
2.) Above the Knee Hang Pulls
3×5 (70%)
(Score is Weight)
Week 2 of 8 Oly Cycle
Workout
Metcon
AMRAP x 12 MINUTES
(15/12)(12/10) Cal Bike
6 Renegade Row + Power Clean (50/35)(35/20)*
*1 Rep = Push-Up + Row (R) + Row (L) + Power Clean.
(Score is Rounds + Reps)
Saturday, July 15th
Partner Workout
IN TEAMS OF 2…
AMRAP x 17 MINUTES*
20-40-60-an so on…
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20)
Push Press
Cal Row**
*P1 works while P2 rests. Split reps as needed.
**Alt. Cals 15-30-50.
(Score is Rounds + Reps)
