Tuesday, August 1st

Strength Testing!

A) 12 Min to build to a heavy double Hang Power Snatch

B) 18 minute EMOM
1st – 5 OH Squats
2nd – 30 seconds Row
3rd – 20 sec Hollow Hold + 20 Sec Superman

**Don’t crush yourself today, tomorrow is 3 rep max Back Squat


Monday, July 31st

Strength Testing!

A) Build to a 1RM Deadlift

B) Every 90 seconds for 5 sets
3 Power Cleans

C) 6 minute AMRAP (80-90% effort)
Buy In: 500m Row
then in remaining time
8 Push-ups
10 Lunge Jumps
12 Sit-ups


Saturday, July 29th

A1) RDL 3 x 10
A2) Push-ups/Weighted Push-ups 3 x 10

B) 21 minutes
In groups of 3
1 – Run 400m
2 – AMRAP
25 Double Unders/ 50 SUs
10 KB Swings
3 – AMRAP
7 Hang Cleans 115/80
11 Wallballs

Rotate when run finishes.
For total rounds continue each AMRAP where your teammate left off.


Friday, July 28th

A) Thruster 4 x 5 building in weight

B) For Time:


Thursday, July 27th

A1) Pistol Squats 3 x 6 each leg
A2) Handstand Holds 3 x 20-30 seconds

B) EMOM 10
1st – 5 Power Cleans @ 60-70% of 1RM
2nd – 5 to 10 Pull-ups
*work on kip or butterfly

C) 2 rounds
Side Planks 30-45 seconds each side


Wednesday, July 26th

A) Snatch/Power Snatch 15 minutes to build to a tough single

B1) Ring Rows 3 x 10
B2) Plank/Weighted Plank 3 x 40-60 seconds

C) 21-15-9
Shoulder to Overhead (115/80)
Toe to Bar
9 minute time-cap


Tuesday, July 25th

A1) Back Squat 4 x 5 @60-65% of 3RM
A2) Strict Pull-ups 4 x 5-10

*Go Light on Back Squats next week will test a 3RM

B) For Time:
Buy In: 400m Run + 50 DUs or 100 SUs
4 rounds
8 Deadlifts @ 50% of 1RM
10 HR Push-ups
12 Box Jumps


Monday, July 24th

A) Push Press 5,5,3,3 build to 90% of 5RM

B) 12 minutes easy pace
30 DUs/60 SUs
20 Walking Lunges
15 Sit-ups
10 KB Swings (53/35)

C) 3 rounds
20 sec hold/ 10 sec rest
Hollow Hold
Superman


Saturday, July 22nd

A) Pairs “Tommy Mac”
One working, One resting
2 rounds of
12 Burpees
12 Thrusters (115/75)
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerk
12 Burpees
12 Hang Squat Clean
12 Burpees
12 OH Squats

Can also tackle solo
30 minute timecap


Friday, July 21st

A) Deadlift 5,3,3,1 last set about 90-95% of 1RM

B1) SLRDL 3 x 8 each leg
B2) Strict Pull-up 3 x ME

C) 3 rounds
10 Power Clean (135/95)
50 Double Unders or 100 SUs