July 18-July 23
Monday
2 rounds
15 Power Cleans@155/105 (aim at medium heavy controlled singles)
10 Strict Pull ups
5 STO@same weight
20 min AMRAP
5 Box Jumps
10 OHS@75/55
15 Push Ups
Tuesday
8 min AMRAP
60 Wall Ball
120 DU
Rest 4
8 min EMOM
min 1-20/15 cal ski
min 2-50 FT HS Walk or Bear crawl
Rest 4
8 minAMRAP
10 Thrusters-heavy
30/21 Cal Row
Rest 4 min
8 min EMOM
min 1-20/15 cal ski
min 2-50 ft HEAVY farmers carry or pinch plate
Wednesday
3 rounds
15 CTB/Pull up (sickos can do MU)
100 FT FR walking lunge@135/95
400M Run
50 GHD (tuck, vups or abmat is 75)
100 FT Sled Push-heavy AF
50 T2B
200 FT Sled Push-heavy AF
Thursday
400m Run
Walk 30 secs
800 M Run
Walk 1 min
1200M Run
Walk 2 minutes
1600M Run
Rest 3 min
4 rounds
15 Burpees
50 M Empty Sled Sprint
Rest 1 min between rds
Friday
A. Power Snatch-x2x6 sets-1 every 90@55,60,65,70,75,80%
B. Power Clean+Push Jerk+Squat Clean+Split Jerk@75%-1 set every 2 minutes
40/30 cal Bike
30 Deadlift@185/125
20 Bar Facing Burpees-you can do box jump overs if you came Thursday
10 Heavy Bench
10 Ring MU OR 10 dips+10 Strict Pull Ups
10 Heavy Bench
20 BFB
30 Deadlifts
40/30 Cal Bike
Saturday
Partner WOD TBD
if at home:
10K Road Bike into
2400M Run