Monday, July 21st
Workout: The Twelve Days of Christmas – For Time – 45 Minute Cap
1 Lap (200m)
2 Push Jerk (135/95)
3 Power Clean
4 Barbell Jump Over
5 Abmat Situp
6 Deadlift
7 Burpee
8 Lunge
9 Push Up
10 Wall Ball
11 Pull Up
12 Front Squat
Complete in the style of the song.
Tuesday, July 22nd
Workout: For Time and Weight – 24 Minutes
Option A:
Part 1: For Time – 16 Minute Cap
21-15-9: Handstand Push Up (RX+ Strict Handstand Push Up)
21-15-9: Front Squat (135/95, RX+ 195/125)
21-15-9: Bar Facing Burpee
Rest 2:00
Part 2: 6 Minutes
Find a Heavy Squat Clean
Option B:
Part 1: For Time – 16 Minute Cap
21-15-9: Pike Push Up
21-15-9: Front Squat (115/75)
21-15-9: Bar Facing Burpee
Rest 2:00
Part 2: 6 Minutes
Find a Heavy Squat Clean
Option C:
Part 1: For Time – 16 Minute Cap
15-12-9: Dumbbell Press (25/15)
15-12-9: Front Squat (75/55)
15-12-9: Burpee Step Over
Rest 2:00
Part 2: 6 Minutes
Find a Heavy Squat Clean
Wednesday, July 23rd
Strength: 8 Minutes
4 Rounds – 2:00 Each
4 Dead Stop Deadlifts @ 75-85%
Workout: As Many Reps as Possible – 12 Minutes
Option A:
2-2-2-3
2-3 Bar Muscle Up
10/7 Calorie Bike/Row
Max Rep Overhead Squat (135/95, RX+ 155/105)
1:00 Rest Between Rounds. Stop at time or when 75 OH Squats are complete.
Option B:
2-2-2-3
2-4 Chest to Bar Pull Up
10/7 Calorie Bike/Row
Max Rep Overhead Squat (115/75)
1:00 Rest Between Rounds. Stop at time or when 75 OH Squats are complete.
Option C:
2-2-2-3
5-7 Ring Row
7/5 Calorie Bike/Row
Max Rep Overhead Squat (45/35)
1:00 Rest Between Rounds. Stop at time or when 75 OH Squats are complete.
Thursday, July 24th
Workout: As Many Rounds as Possible in 20 Minutes
Option A&B:
800m Run
50 Double Under
600m Run
50 Box Step Over (24/20)
400m Run
50 Box Jump Over
200m Run
50 Abmat Sit Up
Option C:
200m Run
50 Single Under
200m Run
20 Box Step Over (24/20)
200m Run
50 Low Box / Plate Hop
200m Run
20 Abmat Sit Up
Friday, July 25th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: Every Minute on the Minute for 28 Minutes
Option A:
Minute 1: 14/11 Calorie Row
Minute 2: 10-15 Toes to Bar
Minute 3: 14/11 Calorie Bike
Minute 4: 3 Power Clean + 3 Front Squat + 3 Jerk (135/95, RX+ 155/105)
Option B:
Minute 1: 12/9 Calorie Row
Minute 2: 10-15 Swinging Leg Raise
Minute 3: 12/9 Calorie Bike
Minute 4: 3 Power Clean + 3 Front Squat + 3 Jerk (95/65)
Option C:
Minute 1: Max Row Calories – 30 Seconds
Minute 2: 10-15 Abmat Sit Up
Minute 3: Max Bike Calories – 30 Seconds
Minute 4: 3 Power Clean + 3 Front Squat + 3 Jerk (45/35)
Saturday, July 26th
Workout: For Time – Partner – 40 Minute Cap
Option A:
1 Mile Partner Run
-Into-
5 Rounds
15 Synchro Single Dumbbell Devil Press (50/35)
30 Handstand Push Up
60/60 Double Under
Option B&C:
1 Mile Partner Run
-Into-
5 Rounds
15 Synchro Single Dumbbell Devil Press (35/20)
30 Deficit Push Up/Pike Push Up
60/60 Single Under