Monday, July 25^th

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 26^th

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 27^th

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 28^th  

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 29^th

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)

https://vimeo.com/731311898/bd96a702ae