Monday, July 13th
Strength: 12 Minutes
6 x 4 Deadlift @ 70-75%
Workout: For Time – 16 Minute Cap
Option A
50 Deadlift (185/135)
50 Calorie Row
50 Hang Power Clean (115/75)
50 Calorie Row
Option B
50 Deadlift (155/105)
50 Calorie Row
50 Hang Power Clean (95/65)
50 Calorie Row
Option C
40 Deadlift (115/75)
40/30 Calorie Row
40 Hang Power Clean (75/55)
40/30 Calorie Row
Tuesday, July 14th
Strength:
5 x 3 Front Squat @ RPE 7
Workout: For Time – 11 Minute Cap
9 Rounds
4 Front Squat (205/155)
6 Barbell Burpee
Scale as needed.
Wednesday, July 15th
Workout: For Time – Partner – 34 Minute Cap
Option A
8 Relay Rounds
12/10 Assault Bike Calorie
6 Handstand Push Up (RX+ Strict)
3 Chest to Bar Pull Up (RX+ Bar Muscle Up)
2 Minute Rest
1/1-10/10 Devil Press (50/35)
Option B/C
8 Relay Rounds
10/8 Assault Bike Calorie
6-8 Push Up
3 Pull Up / Jumping Pull Up
2 Minute Rest
1/1-10/10 Devil Press or Double Dumbbell Snatch (35/20)
Thursday, July 16th
Benchmark Workout: “Kelley” – For Time
Option A
5 Rounds
400m Run
30 Box Jump
30 Wall Ball
Option B
4 Rounds
400m Run
20 Box Jump
30 Wall Ball
Option C
4 Rounds
200m Run
20 Box Jump
20 Wall Ball
Friday, July 17th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 15 Minutes
5 Rounds
3 Push Press + 2 Push Jerk + 1 Split Jerk @ 70% Push Press
Rest 1:30-2:00 each round.
Workout: As Many Rounds as Possible in 9 Minutes
Option A
7 Toes to Bar
9 Shoulder to Overhead (135/95, RX+ 155/105)
21 Double Under
Option B
7 Swinging Leg Raise
9 Shoulder to Overhead (115/75)
42 Single Under
Option C
7 Tuck Up / V Up
9 Push Press (75/55)
42 Single Under
Saturday, July 18th
Workout: For Time – Partner
Option A
3000m Row
2 Mile Run
100 Synchro Bar Facing Burpee
Option B/C
2000m Row
1 Mile Run
50 Synchro Burpee or 100 Burpee