Monday, July 6th
Workout: For Time
Option A
20 Rounds
1 Wall Walk
3 Dumbbell Hang Squat Clean (50/35)
5 Box Jump
Option B/C
16-20 Rounds
1 Walkout + Push Up
3 Dumbbell Hang Squat Clean
5 Box Jump/Step Up
Tuesday, July 7th
Strength: 12 Minutes
5 x 3 Back Squat @ 70%
Rest 1:30 between sets.
Benchmark Workout: “Jackie” – For Time
Option A
1000m Row
50 Thruster (45/35)
30 Pull Up
Option B/C
1000m/800m Row
50 Dumbbell Thruster (35/20)
20-30 Assisted Pull Up / Ring Row
Wednesday, July 8th
Strength: 15 Minutes
1 Push Press starting at 50%
Increase weight every 1:30-2:00 until failure.
Workout: For Time – 10 Minute Cap
28-21-15-9-6-3
Kettlebell Swing
Goblet Squat
Thursday, July 9th
Workout: As Many Rounds as Possible in 40 Minutes – Partner
400m Partner Run
40/40 Double Under
40 Push Jerk (135/95)
40 Assault Bike Calorie
40 Push Up
40 Toes to Bar
Scale as needed.
Friday, July 10th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 15 Minutes
Find a Heavy
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
Touch and Go intended.
Workout: For Time
2-4-6-8-10-8-6-4-2
Power Snatch (95/65)
Abmat Situp
Saturday, July 11th
Workout: For Time – Partner – 36 Minute Cap
5 Rounds
30 Wall Ball
20 Burpee Box Jump Over
10 Clean and Jerk (185/125)
10 Bar Muscle Up / 16 Chest to Bar Pull Up / 16 Pull Up
At 00:00 and every 5:00 – Complete 22/18 Assault Bike Calorie