Friday 7/13

With a Running Clock…     From 0:00-8:00:     Build to a heavy set of 3 thrusters from the rack.        From 8:00-10:00: Rest       From 10:00-26:00:     4 Rounds For Time:     15 Toes-to-Bar     30 Wall Ball Shots (20/14, 10′)     45 Double Under’s   *Don’t…

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Thursday 7/12

1. 10 Minute AMRAP:      10 Bar Facing Burpees     10 Deadlifts (225/155)   2. With a Partner, 3 Sets Each, Moderate Effort:     Row 250m/200m     Double Kettlebell Front Rack Carry 100′-Heavy*     Rest 1:1. One partner works while the other partner rests, alternating.    *Pick your weight.    SAVE THE…

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Wednesday 7/11

1. Pausing Split Jerk 3×5-Light to moderate load. 2s pause in split before recovery. Rest 2 minutes between sets. 2. Pause Clean 3×3-Build to tough load. 2s pause at the hang position. Rest 2-3 minutes between sets.  3. Tempo Back Squat 3×3 @ 22X2-BUILD to tough load abiding by the tempo prescription. Rest 3-4 minutes…

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Tuesday 7/10

1. Skill: Movement Prep   2. 5 Rounds, 1 Minute Each Station:     1 Minute Max Calorie Row     1 Minute Max 10m Shuttle (Two hand touches)     1 Minute Max Rep Kettlebell Swing (1.5/1)     1 Minute Rest Between Rounds    *Post your lowest number of reps per exercise to the whiteboard. …

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