Wednesday 7/19

Workout of the day Front Squats 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Tricep Extensions x 16 5 Rounds 3 Cleans (squat) @80% + 1 F.Squat (1 clean + 1 F. Squat x 3) 6 L-sit pull ups 9 Strict HSPU 35 Double unders 3 Min. max DB squat snatches 400 Meter …

Tuesday 7/18

Workout of the Day Deadlift 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Bicep curls x 16   5 Rounds 4 Snatches@80% 8 Front Squats 12 Over bar burpees 16 Jumping Lunges w/ KB (med working weight)   5 Pegboards or 25 strict pull ups (no time)

Monday 7/17

Workout of the Day Active Warm up 5 Rounds 40 Double unders 30 Rope slams 100 Meter run w/ sandbag 10 Min. EMOM E: 100 Meter Tire Drag 15/25# O: Rest If not done w/ run in 60 sec. + 12 Box jump burpees Cool down 21 Cal row + Stretching

Friday 7/14

Workout of the Day Warm Up Handstand Walk Drills 13 Min. AMRAP 9 Ring dips 6 leg raises on rings 3 Rope climbs or pegboard climbs 50ft. HSW 9 Min AMRAP 50 Mountain climbers 40 Sit ups 30 T2B 800 Meter run (When you workout your fingers day.)

Thursday 7/13

Workout of the day Warm up with 400 meter run Bench Press w/ pause 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Lateral sidebends w/KB x 12 10 Min. AMRAP 15 Snatches 55/75# 35 Double unders 400 Meter Sprint for time    400 Meter run for cool down

Wednesday 7/12

Workout of the Day Front Squats w/ Pause 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Superset:Tricep extensions x 20 21-15-9 HSPU Box jumps Pull ups +50 Double unders each round 2 Min. AMRAP Max Thrusters 55/75# 100 Hip extensions +200 Meter jog (break up as necessary)

Tuesday 7/11

Workout of the Day! Warm up + Kip complex 9 Min. AMRAP 200 Meter sprint 50 Push ups 75 Sit ups w/ Plate 15/25# 100 Barbell squats 15 Min. EMOM 1st min. 3 Bar Mucle ups 2nd min. 7 Strict HSPU 3rd min. 12 Pistol squats 5 Min. EMOM 100 Meter run

Monday 7/10

Workout of the Day Deadlift w/ Tempo 3030 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Bicep curls x 22 (Dumbbells) DT 5 Rounds 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Push Jerks (155/105 lbs) 5 Min. EMOM 2 KB Snatch + 3 O/H Squats (each side)

Saturday 7/8

Workout of the Day Warm up +800 Meter run Even teams- run heats for time 30-20-10 Tire Flips Synced Tire jump burpees 30-20-10 Partner wod deadlifts 95/135# Wall ball 14/20# Any breaks during deadlift set +5 burpees Cool downc 400 Meter row|run

Friday 7/7

Workout of the day Active Warm up 16 Min. EMOM 1. 20 Kettle Bell swings (American) 2. 40 Double arm rope slams 3. 100 Meter Sprint 4. 40 Double unders Partner work 800 Meter Run and Plank partner 1: Plank hold partner 2: 100 Meter Alternate till each hit 800 Meters 15 Wall ball penalty each time, if plank isn’t …