JULY 8 - MONDAY
PART A
Every 2:30
4x8 Front Squats
RPE 5.5/10 or 55% of 1RM
PART B
AMRAP 15
3-6-9-12-18…..(add 3 reps ‘til time expires)
Toes to Bar
Knee raises
Goblet Squats (24 / 16 kg)
Push Ups
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JULY 9 - TUESDAY
PART A
A. Every 1:30 for 5 sets
3 Below The Knee Muscle Cleans
(50-55% of 1RM Clean)
Then build to a moderate weight
B. E2MOM for 5 sets
1 Below the Knee Hang Power Clean + 1 Power Clean
(NOT touch and go)
PART B
For Time (11 min cap)
1-2-3-4-5-6-7-8-9-10
Hang Power Cleans
Lateral Burpee over Bar
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Beginner 75 / 55 lbs or Pick DBs Load
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JULY 10 - WEDNESDAY
PART A
Every 1:30 for 8 sets
3 Thrusters from the floor
(Increasing weight starting at 50% of 1 RM Thruster)
PART B
For Time
200m Run
40 Alt. DB Snatches (50 / 35 lbs)
200m Run
30 Pull ups
200m Run
20 Thrusters (95 / 65 lbs)
200m Run
10 Wall Walks
JULY 11 - THURSDAY
PART A
A. 3 sets
6/side Bulgarian Split Squats with Single DB (35 / 20 lbs)
6/side Single DB Goblet Curtsy Lunge (35 / 20 lbs)
20 Plank Shoulder Taps
B. 3 sets
10 Double dumbbell Lateral Raise (15 / 10 lbs)
10 V-ups
20 Plate Front Raise (15 / 10 lbs)
PART B
Push/Pull FBB Conditioning
For Time
A. 10 min cap
21-15-9
Strict Press (95 / 75 lbs)
Ring Rows
B. 10 min cap
21-15-9
DBL DB Bench Press
(50 / 35 lbs)
5-5-5
Rope Pulls
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JULY 12 - FRIDAY
PART A
Every 2:30 for 6 sets
3 Snatch Grip Deadlift + 2 Hang Power Snatch +
1 Overhead Squat
RPE 5-7 only. Focus on technique work. Drive your heels down and make sure to be mindful with position from start to finish.
PART B
For Time (15 min cap)
30-20-10
Alt. V-ups (LR2)
KB Swings (24 / 16 lbs)
Hang Power Snatch (75 / 55 lbs)
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JULY 13 - SATURDAY
PART A
Strength Supplementary
3 sets
20 Front rack barbell Lunges (95/65) or 40-50% of 1RM Front Squats
Every after set: Max plank hold
PART B
For Time (25 min cap)
Partner Workout
150 Wallballs
30 25ft Shuttle Runs (TOGETHER)
60 Ground to Overhead (115 / 75 lbs)
30 25ft Shuttle runs (TOGETHER)
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