Monday, July 14th
Strength: 12 Minutes
6 x 2 Hang Power Snatch
Rest 1:00 between sets.
Workout: As Many Rounds as Possible in 11 Minutes
Option A:
100m Run
4 Thruster (135/95)
16 Abmat Sit Up
Option B:
100m Run
4 Thruster (115/75)
16 Abmat Sit Up
Option C:
100m Run
4 Thruster (95/65)
16 Abmat Sit Up
GOAL: Weightlifting / Threshold
Tuesday, July 15th
Strength: 8 Minutes
4 Rounds – 2:00 Each
5 Dead Stop Deadlift @ 70-75%
Workout: For Time – 12 Minute Cap
Option A:
7 Rounds
15/12 Calorie Row
5 Chest to Bar Pull Up (RX+ Bar Muscle Up)
Option B:
7 Rounds
15/12 Calorie Row
5 Pull Up
Option C:
7 Rounds
15/12 Calorie Row
5 Seated Ring Pull Up
GOAL: Deadlift Strength / Pulling
Wednesday, July 16th
Workout: For Time – 25 Minute Cap
Option A:
18 Double Tap Burpee
18 Wall Ball (20/14, RX+ 30/20)
400m Run
Reduce Burpee and Wall Ball by 3 reps each round.
Option B:
18 Double Tap Burpee
18 Wall Ball (16/12)
400m Run
Reduce Burpee and Wall Ball by 3 reps each round.
Option A:
18-15-12-9 Burpee
18-15-12-9 Wall Ball (12/10)
200m Run
GOAL: High Intensity Pressing Metcon
Thursday, July 17th
Strength: Find a Heavy Complex – 12 Minutes
1 Hang Squat Clean + 1 Front Squat + 1 Jerk
Workout: For Time – 16 Minute Cap
Option A:
50 Hang Power Clean (95/65, RX+ 115/75)
100 Double Under
50 Box Jump (24/20)
100 Double Under
50 Shoulder to Overhead
100 Double Under
Option B:
50 Hang Power Clean (75/55)
50-100 Double Under
50 Box Jump (24/20)
50-100 Double Under
50 Shoulder to Overhead
50-100 Double Under
Option C:
35 Hang Power Clean (45/35)
150 Single Under
35 Plate Hop / Step Up
150 Single Under
35 Shoulder to Overhead
150 Single Under
GOAL: Barbell Strength / Hip & Shoulder Endurance
Friday, July 18th
Wear red to REMEMBER EVERYONE DEPLOYED.
Gymnastics: 12 Minutes
Option A:
6 Rounds – 2:00 Each
3-5 Strict Dip
5-7 Push Up
10 Plank Dumbbell Row (50/35)
Option B:
6 Rounds – 2:00 Each
3-5 Assisted Dip
5-7 Assisted Push Up
10 Plank Dumbbell Row (35/20)
Option C:
6 Rounds – 2:00 Each
3-5 Box Dip
8 Bent Over Row (25/15)
Workout: As Many Rounds as Possible in 14 Minutes
Option A:
7 Toes to Bar
11 Single Dumbbell Box Step Over (50/35)
14 Alternating Dumbbell Snatch
Option B:
7 Strict Leg Raise
11 Single Dumbbell Box Step Over (35/20)
14 Alternating Dumbbell Snatch
Option B:
7 Knee Tuck
11 Single Dumbbell Box Step Over (25/15)
14 Alternating Dumbbell Snatch
GOAL: Core & Lower Body
Saturday, July 19th
Workout: For Time – Partner
3 Rounds
1000m Row
40 Power Snatch (115/75)
30 Overhead Squat
20 Barbell Burpee
GOAL: Partner Workout