Monday, July 20th
Strength: 12 Minutes
5 Sets
1 Snatch Balance + 1 Overhead Squat @ 70-80% (Moderately Heavy)
Workout: As Many Rounds as Possible in 13 Minutes
Option A
8 Overhead Squat (115/75)
12 Back Rack Lunge
16 Box Jump Over
Option B
8 Overhead Squat (95/65)
12 Back Rack Lunge
16 Box Jump Over
Option C
6 Overhead Squat (65/45)
8 Back Rack Lunge
10 Step Up
Tuesday, July 21st
Workout: For Time – 35 Minute Cap
Option A
5 Rounds
800m Run
30 Abmat Sit Up
30 Kettlebell Swing (53/35)
Option B
5 Rounds
800m Run
30 Abmat Sit Up
30 Kettlebell Swing (35/26)
Option C
5 Rounds
400m Run
20 Abmat Sit Up
20 Kettlebell Swing (26/18)
Wednesday, July 22nd
Strength: 9 Minutes
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean
Build to Moderately Heavy
Workout: As Many Reps as Possible – 14 Minutes
Option A
4 Rounds – 2:30 Each
25 Air Squat
10 Power Clean (135/95)
15 Air Squat
Max Power Clean (155/105, RX+ 185/135)
Rest 1:00 between AMRAPs
Option B
4 Rounds – 2:30 Each
25 Air Squat
10 Power Clean (115/75)
15 Air Squat
Max Power Clean (135/95)
Rest 1:00 between AMRAPs
Option C
4 Rounds – 2:30 Each
15 Air Squat
10 Power Clean (75/55)
15 Air Squat
Max Power Clean (95/65)
Rest 1:00 between AMRAPs
Thursday, July 23rd
Workout: For Time – 20 Minute Cap
Option A
50/40 Assault Bike Calorie
2:00 Rest
8 Rounds
8 Dumbbell Snatch (50/35)
8 Toes to Bar
2:00 Rest
50/40 Assault Bike Calorie
Option B
40/30 Assault Bike Calorie
2:00 Rest
8 Rounds
8 Dumbbell Snatch (35/20)
4 Toes to Bar
2:00 Rest
40/30 Assault Bike Calorie
Option C
2:00 Assault Bike Calorie
2:00 Rest
8 Rounds
8 Dumbbell Snatch (25/15)
4 Knee Tuck
2:00 Rest
2:00 Assault Bike Calorie
Friday, July 24th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 28 Minute Cap
Option A
5 Rounds
24/18 Calorie Row
20 Thruster (95/65)
16 Bar Facing Burpee
Option B
5 Rounds
24/18 Calorie Row
20 Thruster (75/55)
16 Bar Facing Burpee
Option C
5 Rounds
18/12 Calorie Row
20 Thruster (45/35)
12 Burpee Step Over
Saturday, July 25th
Workout: As Many Rounds as Possible in 23 Minutes – Partner
300m Run
100 Double Under (2:1 Single Under)
30 Deadlift (225/155)
20 Chest to Bar Pull Up
Scale as needed.