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Sunday, Jul 21, 2024


ENDURANCE
In teams of 2

6 rounds of
800m Run
30 Airsquats
20 Push ups
10 Burpees

* run together and split bodyweight movements 1:1

TC: 40 min


Saturday, Jul 20, 2024


Part A
Work up to a heavy set of
3 Overhead Squats
in 10 min


Part B
For time in Teams of 2

3 Rounds of

30 Overhead Squats (42.5/30kg)
100 Double Unders
50/40 Calorie Bike Erg (OR Air Bike)
100 Double Unders

- Share the reps, one athlete works at a time -

TC 25 min


Friday, Jul 19, 2024


Part A
Warm up for B

Part B
5 x 3:00 AMRAP (rest 2 min betw Amraps)

10 Strict Chin Ups
15 Deficit Push Ups (20/10kg Plates)
*Max Burpees in Remaining Time


Core Finisher
3 sets:

15 Straight Leg Sit Ups
30 Flutter Kicks (each side)
15 Standing Banded Pallof Press (each side)

*Rest as needed


Thursday, Jul 18, 2024


Part A
Every 2:00 for 5 sets, building in weight:
3 Push Press + 2 Push Jerks + 1 Shoulder to Overhead
* Complex should be completed unbroken.


Part B
For time

30 Wall Ball Lunges
50 Hang Wall Ball Cleans
30 Wall Ball Lunges
10 Wall Walks
30 Wall Ball Lunges
50 Hang Wall Ball Cleans
30 Wall Ball Lunges

(9/6kg Wall Ball)

The ball can be held any way for the lunges. The cleans are hang squat cleans.

TC 15 min


Wednesday, Jul 17, 2024


Part A
EMOM for 8 min

1 Power Snatch @75% of 1RM Power Snatch


Part B
5 sets for time

8 Power Snatch (42,5/30kg)
200m Run
8 Power Snatch (42,5/30kg)
-rest 1:1 between sets-

TC each set: 2:30


ENDURANCE
5 rounds for time
800m run
15 American KB Swings (24/16kg)
15 Burpees to target

TC 35 min


Tuesday, Jul 16, 2024


Part A
Take 5 min to review/practice, HSPU (deficit/strict/kipping/box/pike/Z-Press)

EMOM10
odd: 5-10 reps of handstand push-ups at your level
even: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds.


Part B
12:00 AMRAP

Max Calories Cardio
*Every 2:00, including 0:00 perform:
12 Box Jumps (60/50cm)
12 Sit Ups


Monday, Jul 15, 2024




Part A
5 Sets of
3 Tempo Front Squats (32X1)
+
1 Front Squat
@60-65% of 1 RM Front Squat


Part B
3 Rounds for time

10 Front Squats (42,5/30kg)
10 Bar Facing Burpees
8 Pull Ups

-At 15:00-

For Time:
30 Front Squats (42,5/30kg)
30 Bar Facing Burpees
24 Pull Ups

TC 25 min




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