Monday, July 7th
Strength: 15 Minutes
Find a 1RM Deadlift
Workout: As Many Rounds as Possible in 10 Minutes
Option A:
200m Run
2 Burpee Pull Up
Increase Burpee Pull Up by 2 Rep each round.
Option B:
200m Run
2 Burpee Jumping Pull Up
Increase Burpee Pull Up by 2 Rep each round.
Option B:
100-200m Run
2 Burpee Jumping Pull Up
Increase Burpee Pull Up by 2 Rep each round.
GOAL: Baseline Test / Stamina
Tuesday, July 8th
Strength: 12 Minutes
6 x 1 Split Jerk
Find a Heavy for the day.
Workout: For Time – 15 Minute Cap
Option A:
7 Rounds
12 Handstand Push Up (RX+ Strict)
6 Front Squat (185/125, RX+ 225/155)
30 Double Under
Option B:
7 Rounds
6-10 Handstand Push Up
6 Front Squat (155/105)
15-30 Double Under
Option C:
7 Rounds
12 Push Up
6 Front Squat (65/45)
30-60 Single Under
GOAL: Technical Practice / Total Body Endurance
Wednesday, July 9th
Strength: 14 Minutes
9 Rounds – 1:30 Each
3 Power Clean Singles @ 30-45% of Deadlift 1RM
Workout: For Time – 10 Minute Cap
Option A:
30-20-10
Box Jump Over (24/20, RX+ 30/24)
Toes to Bar
Option B:
30-20-10
Box Jump Over (24/20)
Swinging Leg Raise
Option C:
21-15-9
Low Box Jump / Plate Hop
Knee Tuck
GOAL: Barbell Speed / Hip Endurance
Thursday, July 10th
Strength: 10 Minutes
3 x 6 Back Squat @ 70%
Rest 2:00 between sets.
Workout: 15 Minutes
Option A:
As Many Rounds as Possible in 4 Minutes – 3 Sets
20/17 Calorie Row
50′ Suitcase Walking Lunge (50/35)
10 Alternating Dumbbell Snatch
Rest 1:00 between each AMRAP
Option B:
As Many Rounds as Possible in 4 Minutes – 3 Sets
20/17 Calorie Row
50′ Suitcase Walking Lunge (35/20)
10 Alternating Dumbbell Snatch
Rest 1:00 between each AMRAP
Option C:
As Many Rounds as Possible in 4 Minutes – 3 Sets
15/12 Calorie Row
50′ Walking Lunge
10 Alternating Dumbbell Snatch (25/15)
Rest 1:00 between each AMRAP
GOAL: Squat Strength / Stamina
Friday, July 11th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As Many Rounds as Possible in 22 Minutes – Partner Relay
Option A:
2-4 Bar Muscle Up
8 Assault Bike Calorie
12 Wall Ball (20/14)
Option B/C: Adjust as needed
2-4 Strict Pull Up
6-8 Assault Bike Calorie
10-12 Wall Ball (20/14)
GOAL: Fast Rounds with a Partner
Saturday, July 12th
Workout: For Time – Partner – 42 Minute Cap
3000m Row
2 Mile Partner Run
100 Synchro Bar Facing Burpee
Scale as needed.
GOAL: Partner Cardio Session