Wednesday, August 1st

A) Deadlift: (15:00 cap)
2×5 @ 70%
1×3 @ 80%
1×2 @ 85%

B) For Time:
400m suitcase carry

C) 14 Min @ 75% pace
400m Run
5 Squat Snatch @ 55% 1RM
10 Ring Dip w/ pause at top
5 Strict pull-up

** This event is NOT SCORED**

This is meant to be at a fairly easy pace. instead of thinking about how many reps you can get, think about the individual movement and the technique required for perfect reps.

Breathing should be heavy, not hard

Tuesday, July 31st

A) 12 Min EMOM:
1) 3 Front Squat
2) 5 Back Squat

Weight is 60% 1RM Front Squat

B1) DB Floor Press:
3×10

B2) DB Renegade Row:
3×10 (5 ea arm)

*Both movements have a pause at the top*
(10 min cap)

C) 9-15-21:
Hang Clean
Burpee Over Bar
Thruster

(95/65)

12:00 Cap

Monday, July 30th

A) 1RM Clean & Jerk:

18:00 to find 1RM Clean & Jerk

B) 3 Rounds for reps:
1:00 ME HSPU/HRPU
:30 Rest
1:00 ME Alt KB Snatch (no db)
:30 Rest
1:00 ME T2B/K2C
:30 Rest
1:00 ME Cals on Rower
:30 Rest

Saturday, July 28th

A1) Bulgarian Split Squat:
3×5 ea leg

A2) Seated Strict Press:
3×5

B)15 Min AMRAP in Pairs
10 Power Cleans (115/75)
10 Pull-ups
12 WallBalls (20/14)
12 Sit-ups

1 Athlete working through entire round
1 Athlete Holding a KB in ea hand (70/53)

Friday, July 27th

A) 1RM Front Squat:

18:00 to find 1RM Front Squat

B1) SA + FR March:
3×1 Down & back (switch at turnaround)

B2) Turkish Get-up:
3×3 ea hand

12:00 cap

C) For Time: (8 min cap)
400m Run
25 Goblet Squats (70/53)
25 RKBS (70/53)
25 Burpee over KB

Thursday, July 26th

A)17 min @ comfortable pace:
:30 Parallete L-sit
15 Ring support swing
5 Wall Walks
15 Candlestick Roll-up

B)Complex: 4 rounds:
2 Hang Cleans
+
5 Front Squats
+
1 Clean & Jerk

Wednesday, July 25th

A) 1RM Snatch:

15:00 to find 1RM Snatch

B) For Time:
Row 1K

C)21-15-9: (10:00 cap)
C2B/Pull-up
Ring Dip
Deadlift (135/95)

Tuesday, July 24th

A1) Weighted Strict Pull-ups:
4xME

A2) Weighted Push-ups:
4xME

12:00 cap

B) 5 Min AMRAP:
150 DU/300 SU
50 Wallballs
ME Farmers Carry

**Rest 5:00**

5 Min AMRAP:
5 Hang Cleans
5 FR Lunges (ea leg)

Weight of Barbell is 45%-55% 1RM Clean & Jerk

Monday, July 23rd

A) 1RM Deadlift:

18:00 to find 1RM Deadlift

B) 18:00 EMOM:
1) 10 Burpee BJO
2) 10 S2O (115/75)
3) 10 T2B/K2C

Saturday, July 21st

A1) Partner Banded Sprints:
4×2 forward/2backward

A2) Partner leg lifts:
4×10
For Time with a partner: (18:00 cap)

80 Cal Row
80 Thrusters (95/65)
80 Deadlifts (135/95)

Split reps evenly, can switch whenever. must finish all of one movement before moving on to the next.