July 2024

6:30-9 am Deadlift5-5-5-5-5-5-5

6:30-9 am 18-15-12-9-6-3 rep rounds of:75-115 pound Sumo deadlift high-pullLift in a toes to bar or post and lower as slowly as possible Scale: weight, don’t lower slowly but don’t go quickly!

6:30-9 am “Griff” For time:Run 800 metersRun 400 meters backwardsRun 800 metersRun 400 meters backwards Scale: 1/2 distance, can walk backwards rather than run!

6:30-9 am Five rounds for time of:95/135 pound Thruster, 5 reps5 scaled Muscle-upsRun 400m Scale: mu’s – 12 dips, 12 pushups3 rounds

7:30-9:30 am 10 minutes Handstand push-ups5 minutes Squats2 minutes Pull-ups1 minute Push-ups Scale: scaled movement

6:30-9 am Seven rounds for time of:45/65 pound Power snatch, 7 reps45/65 pound Snatch balance, 7 reps45/65 pound Overhead squat, 7 reps

6:30-9 am Back squat7×1 Scale: 5×5 for mechanics

6:30-9 am Clean, 1 repBench press, 1 repOverhead squat, 1 rep Clean is from the ground, power or squat.

6:30-9 am Five rounds for time of:Row 500 meters65/95 pound Thruster, 7 reps Scale: 350 m, weight

6:30-9 am For time:95/135 pound Deadlift, 15 reps35 Pull-ups95/135 pound Deadift, 12 reps30 Pull-ups95/135 pound Deadlift, 9 reps25 Pull-ups95/135 pound Deadlift, 6 reps20 Pull-ups95/135 pound Deadlift, 3 reps15 Pull-ups Scale: weight, assisted