Thursday, July 27th “Wrecking Ball”

Thursday, July 27th

partner Day!

“Wrecking Ball”

20 min AMRAP

Each person completes one round of-

10m KB OH carry Right arm

10-Russian KB swings

10m KB OH carry Left arm

then as a team run 200m with a med ball

*This constitutes one round*

Post total rounds plus reps

Wednesday, July 26th “Nine Lives”

Wednesday, July 26th

A-Strict Press 2-2-2

B-Push Press 3-3-3

C-Jerk/ Split Jerk 1-1-1

post Jerk/Split jerk to board and FitChalk

Open/Performance

“Nine Lives”
AMRAP 9
6 Strict Pull-Ups
9 Front Squats (135/95)

Fitness

“Nine Lives”
AMRAP 9
6 Strict Pull-Ups
9 Front Squats (115/75)

Post rounds plus reps to board and FitChalk

Tuesday, July 25th Test Day!

Tuesday, July 25th

Test Day!

Back Squat 1 rep max

 

Cashout-

10 min AMRAP

6-Strict HSPU

12-Sit ups

18-air squats

post rounds plus reps to board

Monday, July 24th “Plate Drop”

Monday, July 24th

“Plate Drop”

30-20-10

DB Snatch (athlete choice)

cal row

Rest 3 min

21-15-9

Cal bike

Pull ups

post total time including rest

 

Gymnastics

Ring Muscle-ups:

3×70% unbroken
rest :70 seconds between sets

 

 

Friday, July 21st “Raise the Bar”

Friday, July 21st

OPEN & PERFORMANCE
“Raise the Bar”
AMRAP 8
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

FITNESS
“Raise the Bar”
AMRAP 8
3 Thrusters (75/55)
3 Toes to Bar
6 Thrusters (75/55)
6 Toes to Bar
9 Thrusters (75/55)
9 Toes to Bar

 

Weightlifting-

5×4 across front squat

 

Thursday, July 20th “Back to the Basics”

Thursday, July 20th

“Back to the Basics”

50/35-cal air bike

50-DB Snatch (athletes choice)

50-Hang cleans O(135/95)P(115/75)F(95/65)

50-Barbell good mornings (empty Bar)

*DO NOT DROP THE BAR DURING GOOD MORNINGS*

post time to board and FitChalk

 

weightlifting or Gymnastics-

make up

Wednesday, July 19th “Tread Lightly”

Wednesday, July 19th

OPEN & PERFORMANCE
“Tread Lightly”
800m run
150 Double Unders
10 Rounds of Cindy
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

 

FITNESS
“Tread Water”
600m run
300 Single Unders
10 Rounds of Cindy (Hand Release push ups)

Post time to board and FitChalk

 

Weightlifting-

1-Heavy set of 3 Clean and Jerk

2-Push press 3×5 across

Tuesday, July 18th “Play Dead”

Tuesday, July 18th

“Play Dead”

OPEN
“Play Dead”
AMRAP 5:
500m row Buy-In
12 Deadlifts (185/135)
12 Barbell Burpees (NOT BAR FACING)
Rest 5:00
AMRAP 5:
25/15 cal bike Buy-In
9 Deadlifts (225/155)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
500m row Buy-In
6 Deadlifts (275/185)
6 Barbell Burpees

 
PERFORMANCE
“Play Dead”
AMRAP 5:
500m row Buy-In
12 Deadlifts (155/105)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
25/15 cal bike Buy-In
9 Deadlifts (185/135)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
500m row Buy-In
6 Deadlifts (225/155)
6 Barbell Burpees

 
FITNESS
“Play Dead”
AMRAP 5:
500m Row Buy-In
12 Deadlifts (135/95)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
25/15 cal bike Buy-In
9 Deadlifts (155/105)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
500m Row Buy-In
6 Deadlifts (185/135)
6 Barbell Burpees

 

Strength-

Back squat 5×4 across

 

Monday, July 17th “Run Downtown”

Monday,  July 17th

“Run Downtown”

27-21-15-9

-Russian KB Swing (Heavy)

-Goblet squats

400m run after each set

Post time to board and FitChalk

 

Skill work-

Gymnastics Conditioning

Ring Muscle Ups:
4×60% unbroken
rest :60 between sets

Weightlifting

Snatch Build to a heavy set of 3

(Does not have to be touch and go)