Tuesday July 7th, 2020

Part A:
Power Clean
7×1
(90%+ of 1RM)

Part B:
In 8 mins complete:
3 Rounds of:
10 Bar Facing Burpees
10 Clean and Jerks (95/65)

Max Strict Pull Ups in remaining time for score.

C: 95/65, Ring Rows
M: 75/55, Ring Rows

Monday July 6th, 2020

Part A:
AMRAP 6 mins
20 Double Unders
12 Alt DB Snatch (50/35)
4 Toes to Bar

~Rest 3 mins~

AMRAP 6 mins
30 Double Unders
14 Alt DB Snatch (50/35)
6 Toes to Bar

~Rest 3 mins~

AMRAP 6 mins
40 Double Unders
16 Alt DB Snatch (50/35)
8 Toes to Bar

C: 45/25
M: 35/20, hanging knee raises

Part B:
5 Rounds
:20 HS Hold or 1 Wall Walk
:20 Plank
:20 Left Side Elbow Plank
:20 Right Side Elbow Plank

Saturday July 4th, 2020

Normal Schedule
(730a, 900a, 1030a, & 12noon)

5 Rounds
AMRAP 4 mins:
2 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

Then,
Max BB movement in remaining time:

Round 1 – Power Snatch
Round 2 – OHS
Round 3 – Hang Squat Clean
Round 4 – Power Clean and Jerk
Round 5 – Cluster

Rx: 135/95
C: 95/65
M: 75/55

Score = Total

Friday July 3rd, 2020

In teams of 2 (I go-you go, each round), with your own equipment & stations in adjoining spaces:

5 Rounds each of:
10/8 Cal Row
6 Burpees

5 Rounds each of:
10/8 Cal Row
6 Box Jump Overs (24/20)

5 Rounds each of:
10/8 Cal Row
6 Single DB Box Steps Ups (45/35)

—-

C: 35/25
M: 25/15, sub UW step ups for box jumps

Thursday July 2nd, 2020

Part A:
Deadlift
5×5 (75% of 1 RM)

Part B:
3 Rounds
400m Run
75 DU
40 RKBS (1.5/1)

C: 1/.66
M: 1/.66, 2:1 SU

Wednesday July 1st, 2020

5 Rounds
10 HSPU
20 KB Snatch (1.5/1)*
30 AbMat Sit Ups
200m Suitcase (Farmer’s) Carry (1.5.1)

*switch hands as necessary, completing 10 on each side

C/M: Box HSPU, scale down the KB(s)

Tuesday June 30th, 2020

Part A:
Power Clean
7×2
(80-90% of 1RM)
Drop and reset between reps.

Part B:
AMRAP 14 mins
12 Hang Power Clean (95/65)
12 Front Squats
12 Push Ups
9 Hang Power Clean
9 Front Squats
9 Push Ups
6 Hang Power Clean
6 Front Squats
6 Push Ups

C: same
M: 75/55

Monday June 29th, 2020

Part A:
3 Rounds
21 Toes to Bar
15 Cal Row
12 Hang Power Snatch (115/75)
9 Push Press

Time Cap: 18 mins.

C: 95/65
M: 75/55

Part B:
EMOM 6 mins
Odd Minutes – :30 Hollow Hold
Even Minutes – :40 Russian Twists