Monday, July 25th
WORKOUT
FOR TIME
200m Run
40 Box Jumps (24/20)
600m Run
80 Alt. DB Goblet Box Step-Overs (50/35)|(35/20)
600m Run
40 Box Jumps
200m Run
(Score is Time)
POST WORKOUT STRENGTH
EMOM x 8 MINUTES
MIN 1 – :40 Alt. Seated Arnold Presses
MIN 2 – :40 DBL DB OH Hold*
*Stand for DBL DB Hold.
(No Measure)
https://vimeo.com/731314211/92545d1fc3
Tuesday, July 26th
STRENGTH
ON A 10:00 RUNNING CLOCK…
Build to a 1-Rep Heavy Clean & Jerk*
*Goal is to work up to and possibly past workout weight.
(Score is Weight)
WORKOUT
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should adjust weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
NOTE: Last Seen 1/21/2022
https://vimeo.com/731313712/617b64021e
Wednesday, July 27th
WORKOUT
“CINDY-RELLA”
AMRAP x 6 MINUTES
3 Strict Pull-Ups
6 Feet Elevated Plate Push-Ups
9 Plate Front Squats (Athlete Choice)
-Rest 1:30-
AMRAP x 7 MINUTES
4 Chest to Bar Pull-Ups
8 Hand Release Push-Ups
12 Jumping Air Squats
-Rest 1:30-
AMRAP x 8 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Total Rounds + Reps)
https://vimeo.com/731313098/a7834fcef6
Thursday, July 28th
WORKOUT
5 SETS ON A 3:00 RUNNING CLOCK…
15/12 Cal Row*
20 Alt. Single Arm Russian KB Swing (35/26)|(26/16)
Max Alt. V-Ups in Time Remaining…
-No Extra Rest b/t Sets-
*Increase Row by 5/4 Cals each Set.
Set 1: 15/12
Set 2: 20/16
Set 3: 25/20
Set 4: 30/24
Set 5: 35/28
(Score is Total Reps of Alt. V-Ups)
https://vimeo.com/731312432/69d2504229
Friday, July 29th
EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 – 3 Thrusters*
MIN 2 – Complete one of the below Complexes…
Option 1… 1 Ring Kip Swing + 1 Hips to Rings + 1 Kipping Ring Muscle-Up
Or…
Option 2… 1 Kip Swing + 1 Big Kip Swing + 1-2 Jumping Chest to Bar Pull-Ups
*Start with an empty bar and end at workout weight.
(No Measure)
WORKOUT
“MYMC 22.3”
15 ROUNDS FOR TIME
1 Ring Muscle-Up
3 Thrusters (135/95)|(95/65)
6 Burpee Over Bar
(Score is Time)
MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Chest to Bar Pull-Up
WORKOUT
“MYMC 22.3 ADJUSTED”
15 ROUNDS FOR TIME
2 Jumping Chest to Bar
3 Thrusters (95/65)|(65/45)
6 Burpee Over Bar
(Score is Time)
