Week of July 9 – July 14

Monday

A. Gymnastics
30 For Time (10min cutoff) – Ring MUs / Bar MUs / C2B Pull-Up / Pull-Up
–or–
Accumulate 3:00 hanging from the pull-up bar with an active shoulder.

B. “Detention”
AMRAP 12:
6 Handstand Push-ups  [RX+ Strict]
9 Deadlifts (225/155)  [RX+ 275/185]
15 Abmat Sit-Ups  [RX+ GHD Sit-Ups]
30 Double Unders  [RX+ 50 Double Unders]

 


Tuesday

A. Front Squat (20min cutoff)
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Rest 2:00 between sets.

B.  “Jack Squat”
21-15-9: (20min cutoff)
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run
[RX+ Wear your vest for the entire workout]

C.E. – Odd Object Conditioning
3 x 200m walk with (2) Kettlebells or Dumbbells:
1st 50m – Left Arm Overhead, Right Arm Hang
2nd 50m – Right Arm Overhead, Left Arm Hang
3rd 50m – Both Front Rack
4th 50ms – Both Overhead
*Athlete’s choice on loading. Rest as needed between sets, with the intention
on each set being unbroken. Free to build between sets.

 


Wednesday

“Big Bang”
For Time (10min cutoff)
50 Power Cleans (135/95) or (185/135) or (225/155)
*We will run this as a partner workout. One person will count and encourage while the other is going, then switch!*

C.E. – Conditioning
Not For Time
27 – 21 – 15 – 9
Calorie Row
Bench Press (135/95)
Toes-to-Bar

Gymnastics
200′ Handstand Walk (5min cutoff)

 


Thursday

“Top Ten”
AMRAP 20: In Teams of 2
Row / Bike for Max Meters

*Partners will alternate minutes.*

On the 1:00 – 2 AbMat Sit-Ups
On the 2:00 – 2 AbMat Sit-Ups
On the 3:00 – 4 Jumping Air Squats
On the 4:00 – 4 Jumping Air Squats
On the 5:00 – 6 AbMat Sit-Ups
On the 6:00 – 6 AbMat Sit-Ups
On the 7:00 – 8 Jumping Air Squats
On the 8:00 – 8 Jumping Air Squats
On the 9:00 – 10 AbMat Sit-Ups
On the 10:00 – 10 AbMat Sit-Ups
On the 11:00 – 10 Jumping Air Squats
On the 12:00 – 10 Jumping Air Squats
On the 13:00 – 8 AbMat Sit-Ups
On the 14:00 – 8 AbMat Sit-Ups
On the 15:00 – 6 Jumping Air Squats
On the 16:00 – 6 Jumping Air Squats
On the 17:00 – 4 AbMat Sit-Ups
On the 18:00 – 4 AbMat Sit-Ups
On the 19:00 – 2 Jumping Air Squats
On the 20:00 – 2 Jumping Air Squats

 


Friday

A. Squat Snatch
In 6min, build to a heavy Snatch Balance
In 6min, build to a heavy Hang Power Snatch
In 6 min, build to a heavy Squat Snatch

B. “Over and Out”
For Time: (15min cutoff)
20 Power Snatches (95/65)  [RX+ 115/80]
20 Lateral Barbell Burpees  [RX+ Bar-Facing]
20 Overhead Squats (95/65)  [RX+ 115/80]
20 Lateral Barbell Burpees  [RX+ Bar-Facing]
20 Squat Snatches (95/65)  [RX+ 115/80]

C.E. – Gymnastics
For Time:
9 Parallette Handstand Push-ups
3 Peg Board Ascents or Legless Rope Climbs
7 Parallette Handstand Push-ups
2 Peg Board Ascents or Legless Rope Climbs
5 Parallette Handstand Push-ups
1 Peg Board Ascent or Legless Rope Climb

 


Saturday

“The Kellys”
5 Rounds For Time: (35min cutoff)
400m Relay Run (200m Each)
30 Wallballs, Partner Holds a Plate Overhead (25/15)
30 Box Jumps, Partner Holds a KB Suitcase-style (53/35)

“Kelly”
5 Rounds For Time: (35min cutoff)
400 Meter Run
30 Box Jumps (24″/20″)
30 Wallballs (20/14 | 10’/9′)