Monday, July 29th
WORKOUT
– SPICY -(RX)
AMRAP 20:
15 double-DB front squats (35/50 lb)
50 double-unders
12 strict pull-ups
50-ft handstand walk
– 5 ft of handstand walking = 1 rep.
– MEDIUM –
AMRAP 20:
15 double-DB front squats (20/35 lb)
30 double-unders
8 banded strict pull-ups
30 handstand shoulder taps
– 2 shoulder taps = 1 rep.
– MILD –
AMRAP 20:
10 double-DB front squats (10/15 lb)
30 single-unders
8 ring rows
30 pike shoulder taps
– 2 shoulder taps = 1 rep.
Tuesday, July 30th
WORKOUT
– SPICY – (RX)
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (35/50 lb)
1:00 deadlifts (155/225 lb)
– No rest between rounds.
– MEDIUM –
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (20/35 lb)
1:00 deadlifts (105/155 lb)
– No rest between rounds.
– MILD –
4 rounds for reps:
1:00 plank hold
1:00 unweighted box step-ups (12/20 in)
1:00 deadlifts (65/95 lb)
– No rest between rounds.
Skill Work
Post-workout
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.
Wednesday, July 31st
STRENGTH
Hang Power Snatch
Pre-workout
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.
WORKOUT
– SPICY – (RX)
3 rounds for time:
10 hang power snatches (65/95 lb)
2 rope climbs
200-m run
– MEDIUM –
3 rounds for time:
10 hang power snatches (55/75 lb)
2 partial rope climbs
200-m run
– MILD –
3 rounds for time:
10 hang power snatches (35/45 lb)
4 pull-to-stands
100-m run
Thursday, August 1st
Skill Work
Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
WORKOUT
– SPICY (RX)
For time:
500-m row
20 pike push-ups (20/24 in)
500-m row
35 hand-release push-ups
500-m row
50 push-ups
500-m row
– MEDIUM –
For time:
500-m row
20 pike push-ups (floor)
500-m row
25 hand-release push-ups
500-m row
30 push-ups
500-m row
– MILD –
For time:
400-m row
15 DB shoulder presses (15/20 lb)
400-m row
20 hand-release push-ups from the knees
400-m row
25 push-ups from the knees
400-m row
Friday, August 2nd
STRENGTH
Back Squat
– SPICY – (RX)
For load:
3-3-3-3-3
Back squat
– MEDIUM –
Same as Rx’d
– MILD –
For load:
5-5-5-5-5
Back squat
WORKOUT
AMRAP x 7 minutes
20 Alternating Reverse Lunges
10 Sit-ups
(Score is rounds + reps)
Saturday, August 3rd
WORKOUT
– SPICY (RX)
20 rounds for time with a partner:
7 push presses (75/115 lb)
100-m run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
– MEDIUM –
20 rounds for time with a partner:
7 push presses (65/95 lb)
100-m run
5 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
– MILD –
20 rounds for time with a partner:
5 push presses (35/45 lb)
100-m run
3 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
Sunday, August 4th
STRENGTH
Power Clean
Pre-workout
On a 10:00 clock:
5 unbroken power cleans
– Build to a heavy set of 5 reps.
WORKOUT
– SPICY – (RX)
For time:
50 power cleans (95/135 lb)
– At the top of every minute, perform 10 box jumps (20/24 in).
– 10:00 time cap.
– MEDIUM –
For time:
50 power cleans (85/115 lb)
– At the top of every minute, perform 8 box jumps (20/24 in).
– 10:00 time cap.
– MILD –
For time:
30 hang power cleans (55/75 lb)
– At the top of every minute, perform 8 box jumps (12 in).
– 10:00 time cap.
