Monday 7/24

Workout of the Day Warm up +Plank work 3 Rounds 9 Pistol squats w/ kb (R+L=1) 7 Pull ups w/ plate 25/35# 5 HSPU w/ med ball 10/14# 10 Min. EMOM E: 2 Rope climbs O: 1 Pegboard climb 4 Min. Unbroken max Double unders 31W

Friday 7/21

Workout of the Day Bench Press 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Hanging side crunches x 12 16 Min. EMOM E: 3 Push Jerks @80% 6 Hang Cleans O: 16 KB Swings Heavy 5 Min. AMRAP 1 Clean & Jerk 2 O/H Lunges 3 Paused back Squats

Thursday 7/20

Workout of the day 4 Rounds For Time 12 Box jumps 9 GHD sit ups 6 Rings dips 200 Meter run 30-20-10 For time Deficit push ups H/C Sit ups 15/25 Cool Down 100 Double unders

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