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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