Monday, July 25th

A) Front Squat 4,4,3,3,3 @ 20X1 Tempo building to around 90-100% of 3RM

B) 14 minute Partner AMRAP
One working, One Resting
6 Burpee Box Jump Overs
7 Pull-ups
8 Wallballs
alternate exercise each round
rest 2 minutes then individually
2 rounds
200m Run
ME Push-ups @ 30X1 tempo

Saturday, July 23rd

In Pairs one working at a time split reps evenly:

A1) Accumulate 50 OH Walking lunges (95/65)
everytime bar its the ground
A2) 10 Thrusters p/ partner
*scale accordingly

B) 15 min AMRAP
One working, one resting:
10 Air squats
10 Push-ups
10 Sit-ups

Friday, July 22nd

A) Dead Lift 4×5 @ 75-80%

B1) SA Bent over Row 3 x 10 each @ 31X1 Tempo
B2) SA Push Press 3 x 8 each @ 21X2 Tempo

C) 6 rounds
5 Hang Power Clean (95/65)
5 Shoulder to Overhead
10 Box Jumps

Thursday, July 21st

A) Front Squat 4×5 @ 75-85% @ 21X1 Tempo

B1) Farmers Carry 3 x 1
B2) Handstand Hold 3 x 30 seconds

C) 2 x 4 minutes AMRAP w/3 minute rest
6 OH Squats (115/85)
7 Pull-ups/C2B
8 Burpee Bar Hops
continue 2nd AMRAP where you finish the first

Wednesday, July 20th

Happy 50th to Kevin Martello!!!

A) Snatch 12 min to build to heavy double

B) “Filthy Fifty”
For time:
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/26)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions/Superman Lifts
50 Wall ball shots
50 Burpees
50 Double unders
30 minute Timecap
Scale reps to 40 or 30

Tuesday, July 19th

A) Back Squat @ 6,5,4,4,3 @ 30X1
(First set should start around 75%, last set should end around 85%)

B1) Ring Rows 3 x 8 @ 31X2
B2) Hollow Hold 3 x 30-45 seconds

C) 3 rounds
5 Power Cleans (65-75% of 1RM)
15 Air Squats
400m Run

Monday, July 18th

A) Strict Press 3×9 @ 60-70% @ 21X2

B) 3 rounds not for time
20 KB Walking Lunges (KB or DB in each hand)
10 Push-ups/Weighted Push-ups at 30X1 Tempo

C) 4 rounds
6 S2OH (135/95)
8 Box Jump Overs
10 Toes to bar
rest 1 minute

Saturday, July 16th

A1) SL RDL 4 x 6 each leg
A2) Kipping Pull-ups or Practice 4 x 5-15 reps

B) 12 Minute AMRAP in Pairs
1 working 1 resting
1 Deadlift (115/75)
1 Hang Power Clean
1 Front Squat
1 Push Press
Partner A performs as many reps as possible without setting the bar down. Once they have to set the bar down both partners do 5 Burpees then Partner B continues the circuit for as many reps as they can do until they set the bar down then both do 5 burpees again repeating for 12 min.

Friday, July 15th

A) Back Squat 4×8 @ 60-70% @ 31X1 Tempo
rest 2-3 minutes between sets

B) 4 rounds for time:
200m wallball run
15 wallball shots (20/14)
*If ball hits the ground at anytime 10 burpees

C) 10-15 minutes mobility/recovery work

Thursday, July 14th

A) Power Clean 4×5 @ 65-75%
(Not touch and go)

B) 3 x 6-10 pistols or 12min practice
alternating legs

C) 12min EMOM
Even- 4-8 HSPU or 20-30sec hold
Odd- 8 OH Squats or Front squats 95/65

6:15 OLY CLASS
-warm up
-mobility
A) Snatch 4×5 @ 65-75%
(Not touch and go)
B) Snatch Grip DL 4×8 @ 80-90%
(Pause 2 sec at top of knee)