July 25 - July 30

Monday, July 25

Happy birthday Frank and Daniel C.!

A. Push Press + Split Jerk
5 x 2+2
*Start at 75% of Push Press 1RM and add each set

B. 4 Rounds:
15 Calorie Row
15 Box Jump Overs (24/20)
Rest 2:00

C. GHD Sit-ups
4 x 15-20

 

Tuesday, July 26

Happy birthday Robbie!

A1. Floor Press
8 at 65%
6 at 70%
6 at 75%
3 x 5 at 80%

A2. Pistols
4 x 5-10

B. AMRAP 7:00
25 Wall-balls (20/14)
5 Deadlifts (275/185)

 

Wednesday, July 27

A1. Back Squat
8 at 70%
8 at 75%
2 x 6 at 80%
5 at 85%

A2. Strict Pull-ups
3 x Max

B. For time:
100 DB Push Press (40/25)
Every Minute on the Minute: 3 Burpees

 

Thursday, July 28

Happy birthday Trish!

A. EMOTM x 7
Power Snatch + Snatch

B. 8 Rounds:
50m Sled Drag (face sled)
30 KB Swings (53/35)

 

Friday, July 29

A1. Pendlay Rows
4 x 12

A2. Kipping HSPU
5 x 70%

B. For time:
10 Chest to Bar Pull-ups
20 Clean Thrusters (155/105)
30 Double Unders
10 Chest to Bar Pull-ups
20 Thrusters (155/105)
30 Double Unders
10 Chest to Bar Pull-ups
20 Front Squats (155/105)
30 Double Unders

Saturday, July 30

Happy birthday Jennifer F.!

A. Deadlifts
8 at 60%
2 x 6 at 70%
2 x 5 at 80%

B. 5 Rounds:
20 Overhead Lunges (95/65)
10 Bar Facing Burpees