Workouts for the Week: July 27 – August 1

Monday, July 27th

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 28th

Strength: 20 Minutes

1 RM Deadlift

Workout: For Time – 12 Minute Cap

Option A

50 Box Jump Over
40 Kettlebell Swing (53/35)
30/25 Calorie Bike
25 Box Jump Over
20 Kettlebell Swing
15/12 Calorie Bike

Option B

50 Box Jump Over
40 Kettlebell Swing (44/26)
30/25 Calorie Bike
25 Box Jump Over
20 Kettlebell Swing
15/12 Calorie Bike

Option C

35 Low Box Jump/Step Over
30 Kettlebell Swing (26/18)
25/20 Calorie Bike
20 Low Box Jump/Step Over
15 Kettlebell Swing
12/9 Calorie Bike

Wednesday, July 29th

Strength: 12 Minutes

6 Rounds – 2:00 Each
12/10 Calorie Row
2 Power Clean + 1 Hang Power Clean (30-40% of Deadlift)

Workout: For Time – 15 Minute Cap

Option A

10 Rounds
3 Shoulder to Overhead (155/105)
5 Toes to Bar
7 Burpee Over Bar

Option B

10 Rounds
3 Shoulder to Overhead (135/95)
5 Swinging Leg Raise
7 Burpee Over Bar

Option C

10 Rounds
3 Shoulder to Overhead (65/45)
5 Knee Tuck
7 Burpee Over Bar