Saturday, July 15th Partner Day!

Saturday, July 15th

Teams of 2 (Divide evenly)

400m run

40-Toes to bar

80-KB Swings

400m run

30-Toes to bar

80-Burpees

400m run

20-Toes to bar

80-Sumo deadlift high pull (75/55)

post time to the board

Friday, July 14th Partner Day!

Friday, July 14th

Partner Day!

20 min AMRAP

3-Power cleans Open (185/135) Perf(165/115) Fit(135/95)

10/8-cal row

25-Double unders

post team rounds plus reps to board and FitChalk

 

Extra Credit-

1-Front squat

5×4@75%

Thursday, July 13th “Flatliner”

Thursday, July 13th

“Flatliner”

21-18-15-12

-Chest to bar pull ups

-Push press (75/55)

Each set ends with 30 lunges

post time to board and FitChalk

 

Extra Credit-

1. Jerk or split jerk
3-3-3-3-3

Wednesday, July 12th “Sweat Fest”

Wednesday, July 12th

“Sweat Fest”

15-12-9-6-3

-Deadlift Open/Perf(225/155) Fit (185/135)

30-24-18-12-6

-Sit ups

post time to board and FitChalk

 

Cashout-

5 rounds

10-Knees to chest

:30 plank

 

Tuesday, July 11th “Thunder and Lightning”

Tuesday, July 11th

15 min AMRAP

“Thunder and Lightning”

3-Strict Pull ups

6-DB Snatch (athlete choice)

9- Burpees

Post rounds plus reps to board and FitChalk

 

Extra Credit-

16 min EMOM

Min 1- Strict HSPU (3-6)

Min 2- :45 row, bike, or ski erg

Monday, July 10th “Air Ball”

Monday, July 10th

“Air Ball”

4 rounds for time

20-Wall balls (20/14)

20-KB Swings (55/35)

20-Box jumps (24/20)

200m run

Post time to board and FitChalk

 

Extra Credit-

1. Snatch
3@60%
3@65%
3@70%
3×3@75%

2. Snatch Pull
4×3@95%

3. Back Squat
5×6 @75%

4. Gymnastics Conditioning
Muscle-ups:
5×50% unbroken, :50 rest

Saturday, July 8th Partner Day!

Saturday, July 8th

Partner Day!

(Divide work evenly)

1600m

“Isabel”

1200m

“Grace”

800m

“Fran” (Divide as even as possible)

post total time to board

Friday, July 7th “Central Air”

Friday, July 7th

“Central Air”

Opem/ Performance

50/35-cal row

then 3 rounds

75-Double unders

50-air squats

then 50/35-air bike

 

Fitnes

50/35- cal row

then 3 rounds

100-singles

50-air squats

then 50/35-air bike

post time to board and FitChalk

 

Extra Credit-

1. Snatch
60%/3
65%/3
70%/3
(75%/3)2

2. Clean & Jerk
60%/2+1
70%/2+1
(75%/2+1)2

3. Back Squat
77%/5
82%/1
77%/5
85%/1
77%/5
87%/1

Thursday, July 6th “Grip be Gone”

Thursday, July 6th

“Grip be Gone”

15 min AMRAP

10-Toes to bar

10-DB Push Press (athlete choice)

200m med ball carry (20/14)

post rounds plus reps to board and FitChalk

 

Extra Credit- make up missed from earlier in week

Wednesday, July 5th “Front Squat EMOM”

Wednesday, July 5th

20 min EMOM

min 1) 3- Front Squat (From Rack, start at 70-75%, add weight each round)

min 2) :45 weighted sit ups

min 3) 10- KB RDL

min 4) :45 bike or row

post front squat weight achieved

 

Extra Credit-

Power clean 2-2-2-2-2