Sunday 7/31/22 thrusters, wallballs,row

 3 Rounds for time 

15 thrusters 

15 wallballs

150 m. Row

Or……..

The General 

10 rounds for time 

6 snatches

10 wallballs 

Saturday 7/30/22 EMOM-20

 

7/29/22 Friday Fun!

 

Thursday 7/28/22 Magic J

 Conditioning for time:

30 front squats (95/65)

30 KB swings

Rest 1:1

20 front squats (115/75)

20 KB swings

Rest 1:1

10 front squats (135/85)

10 KB swings 

Wednesday 7/27/22

 Strength: Deadlifts 5-5-5-3-3

Conditioning: TABATA

Medball cleans

Rest 1 minute 

Pull ups

Rest 1 minute 

Row

Tuesday 7/26/22 C&J + lunge

 10 Rounds:

3 Clean & Jerks (135/95)

10 lunges ( in place)

Body position for squat

 

Monday 7/25/22

 

Sunday 7/24/22 EMOM-15

 EMOM-15 alternating 

Minute-1: 10 Wallballs 

Minute-2: 10 Knees to elbows

Minute-3: 8 Push press

Finisher: Row 2K

Saturday 7/22/22

 Spicy AMRAPS

#1. AMRAP-6

   7 DB snatches

   10 sit ups

Rest 1 minute

#2. AMRAP-6

   7 Deadlifts

   10 KB swings

Rest 1 minute

#3. AMRAP-6

   7 Powercleans

   10 squats

Finisher: AMRAP-6

   Sit ups

Friday 722/22

 

Thursday 7/21/22

 Strength: clean & jerks 

Conditioning: for time 

        21-18-15-12-9-6

GTOH w/plate

* 5 burpees + 30 dubs on the dashes 

Wednesday 7/20/22

 Conditioning: for time

3 rounds 

10 shoulder to overhead (135/95)

40 DUBS

   Then

3 rounds

15 deadlifts (135/95)

40 DUBS

Finisher: 200 weighted sit ups

Tuesday 7/19/22

 Strength: drop set bench press 

Conditioning: 150 wall balls for time

     * EMOM do 5 burpees 

     ** start with burpees

Monday 7/18/22

 

Tuesday 7/12/22 Row/Bench

 Row 2K for time

     * every 200 meters do 10 heavy bench press 

Finisher: 4 rounds

     30 sit-ups 

     30 minute plank

Monday 7/11/22 AMRAP Monday

 #1. AMRAP 7

2-4-6-8……

Goblet squats

KB swings

#2. AMRAP7

2-4-6-8……

Deadlifts 

DB Snatches 

Sunday 7/10/22 7 rounds for time

 Strength: pull ups

Conditioning: 7 rounds for time

     7 pull ups

     7 push press

     7 sumo high pulls

      1 minute static hold w/ plates or dumbbells 

Saturday 7/9/22

 

Friday 7/8/22 JB7

 

Wednesday 7/6/22 Chipper

 

Tuesday 7/5/22

 

Conditioning:

Monday 7/4/22

 

Strength: pull ups (4 attempts at max reps)

Conditioning: Row 3K in teams of 3

#1. Row 200

#2. Max DB Snatches

#3. Sumo high pulls

Sunday 7/3/22 pick a girl or a Hero

 

Saturday 7/2/22 WB, power cleans, DUBS

 #1. Warm up- 3 rounds

        10 GTOH with plate

         20 sit ups

#2. Conditioning: 7 rounds for time

        15 wall balls

        15 Power cleans

        15 DUBS

#3.  Finisher: TABATA

        DB gun holds and tricep dips

Friday 7/1/22 Barbell Frenchie

 Conditioning: 10 rounds for time

Row 200

10 Hang Clusters

- rest 1 minute 

Finisher: with a partner….. 50 medball clean and toss