Monday, July 17th
STRENGTH
Overhead Squat
4×4*
Front Squat
4×4*
Workout
3 ROUNDS FOR TIME
Distance Run*
15 KB Deadlifts (70/53)(53/35)
30 Russian KB Swings
15 KB Goblet Squats
*Each round begins with a run. R1 = 600m, R2 = 400m, R3 = 200m.
(Score is Time)
Tuesday, July 18th
SKILL
EMOM x 5 MINUTES
1 Ring Muscle-Ups
+
1-3 Ring Dips
(No Measure)
Week 3 of 9 Gymnastics Cycle
OR
EMOM x 5 MINUTES*
1 Strict Pull-Up
+
2 Kipping Pull-Ups
(No Measure)
*Option to perform on rings.
Week 3 of 9 Gymnastics Cycle
WORKOUT
EVERY 4:00 x 4 SETS
(20/15)(15/12) Cal Bike
15 Toes to Bar (V-ups)
10 Front Rack Alt. Lunges (135/95)(95/65)
Max Ring Muscle-Ups (or sub Up-Downs) in Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Reps of Muscle-Ups)
Wednesday, July 19th
STRENGTH
Hang Snatch
1.) Hang Squat Snatch*
1×5 (60%)
1×3 (65%)
3×2 (70%)
Snatch Pull
2.) Below the Knee Pulls**
3×5 (80%)
WORKOUT
“FIRE & ICE”
FOR TIME
18-15-12-9
Hang Power Snatch (95/65)(65/45)
*Complete 75 Double Unders after each set.
(Score is Time)
Thursday, July 20th
WORKOUT
EMOM x 25 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 DB Goblet Lateral Alt. Box Step-Overs (24/20)|(Athlete Choice, Moderate)
MIN 3 – :50 Dips*
MIN 4 – :50 DB Pull-Overs
MIN 5 – :50 Static Hold***
*Complete on Rings or Box.
**Complete on Floor or Wallball.
***Static Hold Options:
HS Hold
Banded Deadbugs
Dead Hang From Rig
Plank Hold
(No Measure)
Friday, July 21st
STRENGTH
Hang Clean
1.) Hang Clean*
1×5 (60%)
1×3 (65%)
3×2 (70%)
Clean Pull
2.) Below the Knee Pulls**
3×5 (80%)
WORKOUT
FOR TIME
30 Hang Squat Cleans (Athlete Choice)*
*Weight Options:
(205/145)(155/105)
(185/135)(135/95)
(165/115)(115/75)
(Score is Time)
Saturday, July 22nd
STRENGTH
Push Jerk
5×3 (70%)*
WORKOUT
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
15 Box Jumps (24/20)
10 Burpees
5/5 Single DB Shoulder to Overhead (Athlete Choice)
*Partners will complete every other movement in order. Ex: P1 does 15 Box Jumps, P2 does 10 Burpees, P1 does 5/5 Single DB Shoulder to Overhead etc. P1 works while P2 rests.
(Score is Rounds + Reps)
