
August 1st, 2019 - Back to Back
M-1: Strict Press
3 Waves:
5-10-15
*Goal is to stay unbroken and have no more than 0:15 rest between "sets."
*Rest as needed between waves M-2: Overhead Squat/Double Under/Box Jump Over/Wall Ball
Option A:
Amrap 5
10 Overhead Squat (95/65)
20 Double Under
Rest 5 Min
Amrap 5
10 Wall ball (30/20)
10 Box Jump Over (24/20)
Option B:
Amrap 5
10 Overhead Squat (75/55)
20 Double Under
Rest 5 Min
Amrap 5
10 Wall ball (20/14)
10 Box Jump Over (20/12))
Option
July 31st, 2019 - GRIPPY
M-1: Strict Pullup
Heavy 3 (weighted), Then 3X5 @ 65% of heavy 3
*These should be pronated and solid "chin over bar pullups"
*Those who cannot do weighted/body weight will perform 5X5 with the most challenging band they can find. M-2: Kettlebell DL/C2B
Amrap 7
3-6-9-12...etc.
Option A:
KB deadlift (53/35)(Both hands)
C2B
Option B:
KB deadlift (35/26)
Pullup
Option C:
KB deadlift
Ring Row
Gear 3
M-3: If time (Should be):
Tabata (8 rounds 0:20 on;0

July 30th, 2019 - Run Forest Run!
M-1: Back Squat
5-5-5-5-5
*build over first three sets, then perform 2 more sets at 90-95% of heavy 5 for the day. M-2: Run 3 Waves For time:
Option A:
800m Run
Rest 1:30
400m Run
Rest 1:00
200m Run
Rest 0:30
Option B/C:
400m Run
Rest 1:30
300m Run
Rest 1:00
200m Run
Rest 0:30

July 29th, 2019 - FAST cardio
M-1: Split Jerk
15 Minutes to Build to heavy single, Then 3X2 @80% of todays Heavy Single.
*Todays Heavy Single should be a quality 1 rep. NOT a 1 rep max. M-2: For Total Time:
Option A/B/C:
21-15-9
Calorie Bike
Calorie Row
Rest 3 Minutes
"Repeat"
Target Time:
9:00-12:00
Gear 3
July 28th, 2019 - ALL THE GYMNASTICS
M-1: Ring Muscle Up/Strict HSPU
5 Sets:
Option A:
1-5 Ring Muscle Up
5-8 Strict HSPU
Option B:
3-5 Kipping C2B + 3-5 Ring dip/Bench Dip
5-8 Box HSPU
Option C:
3-5 Banded Pull Up (challenging) + 3-5 Bench Dip
5-8 Pike HSPU
M-2: C2B/Row 3 Rounds (1:1 Rest) Option A:500m Row @Fast Pace 20 C2B Option B: 500m Row @Fast Pace 15 C2B/Pull Up Option C: 500m Row @Fast Pace 15 Jumping Pull Up
July 27th, 2019 - All in
M-1: Deadlift
5 @6
5 @7
5 @8
2 Repeat sets of 5 at "8" weight M-2: SA KB Front Squat/DU
Option A:
Amrap 5
10 SA KB Front Squat (50/35) (5 per side)
35 Double Unders
Rest 1:00
Amrap 5
10 SA KB Front Squat (50/35) (5 per side)
35 Double Unders
Option B:
Amrap 5
10 SA KB Front Squat (35/20) (5 per side)
35 Double Unders/Single Under
Rest 1:00
Amrap 5
10 SA KB Front Squat (35/20) (5 per side)
35 Double Unders/Single Under
Option C:
Amrap 5
10 SA KB
July 26, 2019 - Power Swing
M-1: Snatch
2-2-2-2
*Building on first 3 sets, then 1 repeat set @90% of third set
M-2: For Time: Option A: 50 Kettle Bell Swing (50/35) 25 Power Snatch (115/75) 50 Kettle Bell Swing Option B: 50 Kettle Bell Swing (50/35) 25 Power Snatch (75/55) 50 Kettle Bell Swing Option C:50 Kettle Bell Swing 25 Power Snatch @55-60% 1RM 50 Kettle Bell Swing
July 25th, 2019 - Little run, Little wall ball? Easy
M-1: Glute Ham Raise/Strict Press
4 Sets:
10-12 Glute Ham Raise (W/ Barbell on Ground)
5 Strict Press
*Build throughout first three sets on strict press, then one repeat set on fourth set. M-2: Run/Wall Ball
Amrap 12
Option A:
200m Run
15 Wall Ball shots (30/20#)
Option B:
200m Run
15 Wall Ball (20/14)
Option C:
200m Run
15 Wall ball
July 24th, 2019 - #BoulderShoulders
M-1: Power Clean/DU
Every 1:30 X 8
Option A:
20 DU + 2 Hang Squat Clean + 1 Split Jerk @65-70% of 1 RM Split Jerk
Option B:
20 SU + 2 Hang Squat Clean + 1 Split Jerk @65-70% of 1 RM Split Jerk
Option C:
20 SU + 2 Hang Power Clean + 1 Push Jerk
*Goal is to keep barbell at moderate weight and work on QUALITY cycling of barbell
*Should be Unbroken M-2: For Time:
4 RFT:
Option A:
50' SA OH' DB Walking Lunge 50/35# (25' Left, 25' Right)
20 DB Snatch
10 HSPU
July 23rd, 2019 - Run, Bike, Row
M-1: Weighted Strict Chinup/Ring Dip
4 Sets:
Option A:
3-5 Weighted Strict Chinup
6-8 Weighted Strict Ring Dip
Option B:
3-5 Strict Chinup
6-8 Strict Ring Dip/Kipping
Option C:
3-5 MOD Strict Chin Up
6-8 Banded Strict Ring Dip or Bench Dip
*https://www.youtube.com/watch?v=1g3QTyIEerM (Good way for mod strict chin up). Do banded if athlete cannot do this M-2: For Time
Option A:
1 Mile Run
100 Calorie Bike
100 Calorie Row
Option B:
1 Mile Run
75 Calorie