Monday, July 11th
STRENGTH
EVERY 1:30 x 6 SETS*
1 Power Snatch
+
1 Hang Power Snatch
+
1 Overhead Squat
*Start Light and build to a Moderate weight.
(Score is Weight)
WORKOUT
“FANCY NANCY”
10 ROUNDS FOR TIME
12/10 Cal Bike
7 Hang Squat Snatch (75/55)|(65/45)
(Score is Time)
https://vimeo.com/727306825/f99fbab663
Tuesday, July 12th
WORKOUT
FOR TIME*
5:00 ON / 1:00 OFF**
240 Double Unders
180/144 Cal Row
120 Sit-Ups
60 Front Rack Lunges (135/95)|(95/65)
*Complete sets of 5:00 ON / 1:00 OFF until all work is completed.
**Partition 1 of 2 Ways ONLY…
Option 1 — Straight Through, No Partition or…
Option 2 — Partition into 4 Sets of…
60 Double Unders
45 Cal Row
30 Sit-Ups
15 Lunges
(Score is Total Time)
https://vimeo.com/727306350/1ae78a042b
Wednesday, July 13th
SKILL
1.) 2 SETS
7-10 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold
-Rest As Needed b/t Sets-
Into…
2 SETS
3 Ring Transition Drills
-Rest As Needed b/t Sets-
(No Measure)
-Rest as Needed Before Part 2-
2.) 2 SETS
1 Ring Kip Swings
+
1 Hips to Rings
+
1 Ring Muscle-Up
(No Measure)
WORKOUT
AMRAP x 10 MINUTES
1-2-3-and so on…
Ring Muscle-Ups
Power Cleans (205/145)|(145/100)
(Score is Total Reps)
MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Chest to Bar Pull-Up
https://vimeo.com/727305773/06ea888887
Thursday, July 14th
WORKOUT
8 SETS (:20 ON/ :10 OFF)
MOVT 1 – Slam Balls (30/20)|(20/10)
MOVT 2 – Push-Ups
MOVT 3 – Slam Ball Russian Twists
MOVT 4 – Up-Downs
1 SET = MOVT 1 to MOVT 4.
-No Additional Rest b/t Sets-
(Score is Total Reps)
https://vimeo.com/727305344/da92338816
Friday, July 15th
WORKOUT
“MYMC 22.1”
AMRAP x 18 MINUTES
22 Wall Balls (20/14)|(14/10)
22 Pull-Ups
22/16 Cal Bike
(Score is Rounds + Reps)
WORKOUT “MYMC 22.1 ADJUSTED”
AMRAP x 18 MINUTES
22 Wall Ball (14/10)
22 Ring Rows
22/16 Cal Bike
(Score is Rounds + Reps)
FINISHER
3 SETS
1:00 Ring Body Saw
-Immediately Into-
1:00 Max Plank Wall Ball Taps
-Rest 2:00 b/t Sets-
(No Measure)
