July 25th-30th

Monday 25th

STRENGTH: Every 90 seconds, for 15 minutes (10 sets): Hang Clean + Clean

***Build in Weight over the 10 sets

CONDITIONING:

3RFT Run 400 Meters 21 Kettlebell Swings 7 Strict Pull-Ups

Tuesday 26th

CONDITIONING:

Teams of two must complete a total of 4 sets each as quickly as possible of:

Row 500 Meters — 5 Push-Ups 5 Box Jumps 5 Push-Ups 5 Box Jumps 5 Push-Ups 5 Box Jumps — Run 400 Meters

Teammates attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

Wednesday 27th

STRENGTH: Every 3 minutes, for 18 minutes (6 sets): Deadlift x 3 reps *Set 1 – 3 reps @ 70-75% *Set 2 – 3 reps @ 75-80% *Set 3 – 3 reps @ 80-85% *Set 4 – 2 reps @ 85-90% *Set 5 – 3 reps @ 80-85% *Set 6 – 3 reps @ 80-85%

CONDITIONING: 12 min AMRAP

12 Alternating Reverse Lunges 9 Toes to Bar or 12 V-Ups 6 Handstand Push-Ups or L-Seated DB Presses

Thursday 28th

STRENGTH: Four sets of: 8 Bent-Over Barbell Row **Rest 60 seconds 30 seconds in an L-Sit Hold **Rest 60 seconds

CONDITIONING: 5RFT

5 Muscle-Ups or 10 Pull-Ups 20 Wall Ball Shots

Friday 29th

STRENGTH: Every 2 minutes, for 20 minutes (10 sets): 2 Squat Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

CONDITIONING: For time: Run 400 Meters 10 Squat Snatches (135/95 lbs) 20 Plate Burpees Run 800 Meters 20 Plate Burpees 10 Squat Snatches (135/95 lbs) Run 400 Meters

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