Week of July 23 – July 28

Monday

A. Gymnastics
EMOM x 12
*Start each minute with 15-30 Double Unders, then finish the minute with:
1-3 = 5 Strict Pull-Ups
4-6 = 7 Kipping Swings
7-9 = 5 Kipping Pull-Ups
10-12 = 5 Bar Muscle-Up Transitions or Attempts

B. “Everest”

For Time: (13min cutoff)
21-15-9
Back Squats 185/125 (RX+ 225/155…can take from rack)
Barbell Push-Ups (RX+ Strict Handstand Push-Ups)

C.E. – Bike Conditioning
3 Rounds:
3 Minute Light Effort
2 Minute Fast Effort
Not for score, but for consistent effort.


Tuesday

“Stubbed Toe”
3 Rounds: (20min cutoff)
400 Meter Run
21 Kettlebell Swings 53/35 (RX+ 70/53)
12 Toes-to-Bar

*Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh. If unable to run today, complete one of the following:

500/400 Meter Row
28/20 Calorie Assaut Bike


Wednesday

A. Olympic Lifting
EMOM x 9
2 Hang Power Snatch
*Build up AHAP*

B. “Lost Count”

For Time: (30min cutoff)
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14 | 10’/9′) (RX+ 30/20)
35/25 Calorie Assault Bike

*Looking at this workout at a whole can be overwhelming at first. Taking it one set at a time helps athletes stay focused in the moment, not getting too far ahead of themselves. Success today is not about big sets, rather consistent sets. It doesn’t matter if athletes do 20 sets of 10 on the jump rope or 20 sets of 5 on the wallball, as long as they maintain a steady work/rest rhythm. Tracking rest will be beneficial today to keep athletes on track. Taking a specific number of breaths or counting to 3 or 5 before beginning the next set can be helpful. Pick a breakup strategy, pick a rest length, and try to stick to it.

C.E. – Gymnastics
Spend 10min working on handstand walking

Thursday

A. Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-85%
Minute 4: Rest

B. “Impressed”
AMRAP 15:
1 Rope Climb (RX+ Legless)
12 Left Arm Dumbbell/Kettlebell Push Press 50/35
12 Right Arm Dumbbell/Kettlebell Push Press 50/35
1 Rope Climb
36 Walking Lunges or 10/7 Calorie Assault Bike Legs-Only

*While the rope climbs do present a challenge, they are only completed one at a time. The majority of the workout is spent on the dumbbell/kettlebell push press and the lunge/bike . The goal of today is to move at a pace that allows for the push press to be completed unbroken. This is likely the only place that athletes would stop moving entirely, so slowing down the other movements to keep moving here will better allow athletes to get more work done. The more comfortable athletes are with the push presses, the faster they can afford to move on the lunge/bike and rope climbs.


Friday

“Doce Smoce”
AMRAP 4:
27/21 Calorie Row
21 Sumo Deadlift High Pull 75/55 (RX+ 95/65)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
15 Sumo Deadlift High Pull 75/55 (RX+ 95/65)
9 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
15/12 Calorie Row
9 Sumo Deadlift High Pull 75/55 (RX+ 95/65)
6 Burpee Box Jump Overs (24/20)

*Today is less about gaming and more about bringing the intensity. The row should be at an uncomfortable pace, but not an all out sprint. Holding on for 1-3 sets on the barbell. Lighter is harder as it allows athletes to hold onto the bar longer. Athletes can push hard through this four minute interval knowing that there is four minutes of rest to follow. Each AMRAP is scored separately as rounds and reps.

C.E. – Midline
Not For Time:
1:00 L-Sit Hold
2:00 Sandbag Hold (150/100)
:30 Second L-Sit Hold
1:00 Sandbag Hold (150/100)
:15 Second L-Sit Hold
:30s Sandbag Hold (150/100)


Saturday

“Turtle Club”
For Time, In Teams of 2: (35min cutoff)
40 Overhead Squats (95/65) *One works, other holds a plank or handstand*
200 Meter Run Together
40 Thrusters (95/65) *One works, other hangs from the pull-up bar*
200 Meter Run Together
30 Overhead Squats (95/65)
200 Meter Run Together
30 Thrusters (95/65)
200 Meter Run Together
10 Overhead Squats (95/65)
200 Meter Run Together
10 Thrusters (95/65)
200 Meter Run Together