July 2024

6:30-9 an Five rounds for max reps of:1/2 Body weight thrusterPull-ups

6:30-9 am “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weightBench press: body weightClean: 3/4 body weight Set up three bars and storm through for time. Scale: weight

7:30-9:30 am “Tabata This!” Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

6:30-9 an 95/135 pound Squat clean, 15 reps20 Toes to bar20 Box jump, 16/20 inch box15 pull-ups40 pound dumbbell Push press / push jerk, 20 reps20 Double-unders65/95 pound Thruster, 15 reps20 Pull-ups20 Burpees200 feet Walking lunge with 20/35lb plate held overhead

6:30-9 am Max rounds and reps in eight minutes of:4 Handstand push-ups25/35 lb Kettlebell swing, 8 reps8 GHD situps Scale: hs sub, hollow rocks or 2:1 abmat

6:30-9 am 1 rep-max Snatch Ten minute time limit, not including warm up. Scale: technique and/or power

6:30-9 am Five rounds for time of:Row 350 meters75/115 pound Power clean, 12 reps45/65 pound Thruster, 15 reps

6:30-9 am For time:50 Wall ball shots, 14/20 pound25 L Pull-ups40 Wall ball shots, 14/20 pound20 L Pull-ups30 Wall ball shots, 14/20 pound15 L Pull-ups20 Wall ball shots, 14/20 pound10 L Pull-ups Scale: jumping L’s, 35/25/15/10 wall balls

7:30-9:30 am Resting 60 seconds between sets:Back squat2-2-2-2-2-2-2-2-2-2

6:30-9 am “Stephen” 30-25-20-15-10-5 rep rounds of:GHD sit-upBack extensionKnees to elbow95 pound Stiff legged deadlift Scale: abmat situps, Superman’s, 1/2 rep hollow holds, weight