Monday, July 18th
EXTENDED WARM-UP
EMOM x 10 MINUTES
MIN 1 – 2-3 Ground to Overhead*
MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips
*Start Light-Mod and build up to and possibly past workout weight. Clean & Jerk prefered.
(Score is Weight)
WORKOUT
“ELIZA & BETH”
FOR TIME
9-7-5
Ground to Overhead (185/135)|(135/95)
21-15-9
Ring Dips
-Rest 3:00-
15-12-9
Ground to Overhead (95/65)|(65/45)
21-15-9
Burpees Over the Bar
(Score is Total Time)
https://vimeo.com/729453913/33292e1c37
Tuesday, July 19th
STRENGTH
3 SETS
12-15 PVC Banded Lat Push-Downs
5-7 Wide Grip Pull-Ups
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
3 SETS ON AN 8:00 RUNNING CLOCK…
400m Run
30 Weighted Sit-Ups*
20 Pull-Ups
400m Run
-Rest the Remainder of the Set-
*Hold DB (Athlete Choice, Moderate) in Goblet Position against chest.
(Score is Slowest Set for Time)
https://vimeo.com/729453488/37e9c4bc62
Wednesday, July 20th
WORKOUT
“STRAIGHT 100.”
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row
(Score is Time)
NOTE: Last Seen 2/23/2022
POST WORKOUT STRENGTH
3 SETS
:30 Hollow Body Hold
8/8 Box Piked Around the World Steps
:30 Wall or Free Standing HS Hold
-Rest As Needed b/t Sets-
(No Measure)
https://vimeo.com/729453259/6b2e0b4bf1
Thursday, July 21st
WORKOUT
EMOM x 25 MINUTES
MIN 1 – :45 Slam Balls (30/20)|(20/10)
MIN 2 – :45 Russian Twists*
MIN 3&4 – Max Cal Cardio Choice
MIN 5 – Walking Rest
*Option to use Slam Ball.
(Score is Lowest Cals)
https://vimeo.com/729452967/5d7a6c0776
Friday, July 22nd
WORKOUT
“MYMC 22.2”
1.) AMRAP x 10 MINUTES
6 Power Snatches (95/65)|(65/45)
8 Push Press
24 Double Unders
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
2.) ON AN 8:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Power Snatch
+
1 Hang Power Snatch
(Score is Weight)
WORKOUT
“MYMC 22.2 ADJUSTED”
1.) AMRAP x 10 MINUTES
6 Power Snatches (65/45)|(45/35)
8 Push Press
50 Single Unders
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
2.) ON AN 8:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Power Snatch
+
1 Hang Power Snatch
(Score is Weight)