Mobility: Hams/Quads/Lats
A: 3 Rounds
10 Strict Pull Up
10 Push Up
20 sec HS Hold
B: 10 min EMOM
ODD: 15 Pull Up
Even: 20 Push Up
C: 10 min EMOM
ODD: 15 HSPU
Even: 15 C2B
D: 100 AMSU or 50 GHD Sit Up
Monthly Archives: July 2018
Monday 7-30
Mobility: Hips/Lats
A: 10 min EMOM
1 Power Clean + 1 Squat Clean
B: 3-3-3-3-3
3 Sec Pause Front Squat @ 65%
C: For Time (10 min cap)
10 Squat Clean 135/95
8 Squat Clean 185/125
6 Squat Clean 225/155
4 Squat Clean 245/165
2 Squat Clean 275/185
*After the last Clean, perform Max Burpees for remainder of 10 min…
Friday 7-27
In teams of two with one partner working at a time…
A: 10 min AMRAP
10 Cal Air Bike
10 Burpee
*Full round per partner
B: 10 min AMRAP
20 G2OH 95/65
20 Cal Row
C: 10 min AMRAP
30 Pull Up
30 DB Deadlift 70/50
30 Box Jump Over 24/20
Thursday 7-25
Mobility: Calves/Hams/Hips/Lats
A: 8 min AMRAP
30 DU
15 Air Squat
B: 3-3-3-3-3
Front Squat @ 75%
C: 16 min EMOM
1) 2 Burpee + 16 Russian KBS 70/53
2) 2 Burpee + 16 T2B
3) 2 Burpee + 32 DU
4) 2 Burpee + 16 S2OH 95/65
Wednesday 7-24
“Wear Pink”
Mobility: Calves/Hips/L and T Spine
A: 10 min EMOM
Even: 20 Wall Ball 20/14
Odd: 10 Hang Power Clean 135/95
B: 20-20-20
Back Squat 135/95
C: For Time
800 m Run
50 Box Jump Over 24/20
800 m Run
Tuesday 7-23
Mobility: Hams/Glutes/Spine/Lats
A: 10 min EMOM
Odd: 15/12 Cal Row
Even: 12/9 Cal Air Bike
B: 10 min EMOM
Odd: 12 Deadlift 225/155
Even: 12 HSPU
C: 10 min EMOM
Odd: 10 Pull Up + 5 C2B
Even: 15 GHD Sit Up
Monday 7-22
Mobility:
Hips/Lats
A: 10 min EMOM
0-6: 4 Thruster (Floor)
6-10: 2 Thruster
B: 5 min Build
1 Heavy Thruster (Floor)
C: For Time
“Open 14.5”
21-18-15-12-9-6-3
Thruster 95/65
Bar Facing Burpee
