Monday, July 15th
Workout
“Isabel”
For Time: 30 Snatches, 135# / 95#
Post-workout Strength
On an 8:00 clock:
Build to a heavy 1-rep snatch
– Power or squat.
Tuesday, July 16th
Workout
– RX –
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (35/50 lb) after each set of sit-ups.
– INTERMEDIATE –
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (20/35 lb) after each set of sit-ups.
– BEGINNER –
For time:
5-10-15-20
AbMat sit-ups
100-200-300-400
Run (meters)
– Perform a 50-m DB farmers carry (10/15 lb) after each set of sit-ups.
Wednesday, July 17th
Strength
Pre-workout:
EMOM 6:
1 squat clean thruster
– Build to a heavy single.
Workout
– RX –
AMRAP 12:
10-calorie row
3 thrusters (125/185 lb)
12-calorie row
3 thrusters
14-calorie row
3 thrusters
– Add 2 calories each round until time expires.
– INTERMEDIATE –
AMRAP 12:
8-calorie row
3 thrusters (95/135 lb)
10-calorie row
3 thrusters
12-calorie row
3 thrusters
– Add 2 calories each round until time expires.
– BEGINNER –
AMRAP 12:
6-calorie row
3 thrusters (45/65 lb)
8-calorie row
3-thrusters
10-calorie row
3 thrusters
– Add 2 calories each round until time expires.
Thursday, July 18th
Workout
– RX –
For time:
5 rounds:
12 alternating box step-ups (20/24 in)
6 bar muscle-ups
– Rest 2:00
5 rounds:
12 alternating box step-ups (20/24 in)
3 wall walks
– INTERMEDIATE –
For time:
5 rounds:
12 alternating box step-ups (20/24 in)
4 jumping bar muscle-ups
– Rest 2:00
5 rounds:
12 alternating box step-ups (20/24 in)
2 wall walks
– BEGINNER –
For time:
3 rounds:
12 alternating box step-ups (12/20 in)
6 jumping pull-ups
– Rest 2:00
3 rounds:
12 alternating box step-ups (12/20 in)
3 inchworms + push-up
Friday, July 19th
Workout
– RX –
4 rounds for time:
10 deadlifts (155/225 lb)
30 wall-ball shots (14/20 lb) (9/10 ft)
– INTERMEDIATE –
4 rounds for time:
10 deadlifts (105/155 lb)
30 wall-ball shots (10/14 lb) (9/10 ft)
– BEGINNER –
4 rounds for time:
8 deadlifts (55/75 lb)
15 wall-ball shots (6/10 lb) (9/10 ft)
Skill Work
Post-workout:
8 sets for reps:
:20 V-ups
:10 rest
Saturday, July 20th
Workout
Partner “Small”
– RX –
3 rounds for time:
800/1,000-m row
50 burpees
50 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
– INTERMEDIATE –
3 rounds for time:
600/800-m row
40 burpees
40 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
– BEGINNER –
3 rounds for time:
400/500-m row
30 burpees
30 box step-ups (12/20 in)
400-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
Sunday, July 21st
Workout
– RX –
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm (35/50 lb)
DB clean and jerk/left arm (35/50 lb)
– INTERMEDIATE –
For time:
15-12-9
Pull-ups
DB clean and jerk/right arm (20/35 lb)
DB clean and jerk/left arm (20/35 lb)
– BEGINNER –
For time:
15-12-9
Ring rows
DB hang clean and jerk/right arm (10/15 lb)
DB hang clean and jerk/left arm (10/15 lb)
Skill Work
Post-workout
1 set:
200-m single-arm dumbbell overhead carry
– Use your workout dumbbell.
– Switch hands as needed.
