3838 Friday 8/2/2024

A
3 Rounds
50 single unders
10 strict burpees
10 ring rows
(10 min)

B
Bench Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1+ 80%
(20 min)

C
Max effort 1k row
Rest 3 min

Max set front squat (155/105lb)
Rest 3 min

Max effort 500m row
Rest 2 min

Max set front squat (155/105lb)
Rest 2 min

Max effort 250m row
Max set front squat (155/105lb)
(25 min)

3837 Thursday 8/1/2024

A
3 min cardio of choice
then
2 rounds with empty barbell:
5 clean grip deadlift
5 hang muscle cleans
5 strict press
10 front squat
(15 min)

B
No Dip High Hang Squat Clean
6x3
(15 min)

C
50 wall balls (20/14)
40 shoulder to overhead (95/65lb)
30 ring dips
*10 min timecap

D
5-10 min coach led mobility, time permitting

3836 Wednesday 7/31/2024

A
10 min Coach Led Warmup

B
14 min EMOM
Min 1: 5-8 T2B
Min 2: 5-8 Pullups

C
Every 1:30 x 10 Rounds
4 chest-to-bar pull-ups
8 deficit push-ups
20 double-unders
(15 min)

D
3 Rounds
12 KB Vups
20 bbicycle crunches
*rest to recovery between rounds, but not between movements
(5-10 min)

3835 Tuesday 7/30/2024

A
1 min row
20 air squats
Pigeon stretch
1 min row
5 inchworms + 1 push-up (add 1 push-up each inchworm)
Bootstrap stretches
1 min row
10 barbell standing up right rows + 10 strict press
Under the body thoracic stretch
(10 min)

B
Bent-over rows
8-8-8-8

Bulgarian split squat
8-8-8-8 (ea)
(25 min)

C
5 rounds
30 sec max thrusters (65/45lb)
30 sec rest
30 sec mt. climbers
30 sec rest
(10 min)

3834 Monday 7/29/2024

A
3 min row or ride
then
2 rounds
:30 pigeon hold, each leg
10 banded monster walk
15 goblet squats
2 each arm turkish getups
(15 min)

B
Back Squats
4x8 65%
1x8+ 65%
(20 min)

C
10 rounds
1 lap run
10 DB push press (50/35lb)
10 sec DB hold overhead
*15 min timecap

3833 Saturday 7/27/2024

A
2 lap jog
Into
15-10-5
Air squat
KB deadlift
Empty barbell push press

B
Build to a heavy unbroken “Rocket Complex” on a 15 minute clock
1 Power Clean
1 Front squat
1 Thruster
1 Shoulder to overhead

C
”Fruit by the Foot”
With a partner - 2x 10 min AMRAPS with a 3 min rest between

A: 10 min AMRAP
2 clean & jerks (155/115)
6 bar facing burpees
10 wall balls (20/14)

B: 10 min AMRAP
2 snatches (135/95)
6 burpee box jump overs (24/20)
10 double kb front squats (24/16)

*For the 1st 10 mins, P1 does A and P2 does B. While P1 does 1 round of A, P2 accumulates calories on the bike. Switch, and P2 does 1 round of B while P1 rides. Continue switching for 10 mins. After 10 mins, P1 and P2 switch from A to B and B to A for the 2nd 10 mins.

3832 Friday 7/26/2024

A
3 Rounds
Run 1 lap
10 wall balls with 3 sec pause in bottom
10 PVC passthrus
5 muscle snatch + 5 behind neck press + 5 OHS with bare bar
(15 min)

B
Drop Snatch
6x4
*Like the snatch balance without the initial dip
(20 min)

C
12 min
Buy-in:
100 double-unders
then
AMRAP:
8 OH squats (115/75lb)
8 chest-to-bar pull-ups

3831 Thursday 7/25/2024

A
Run to blackmore
then
2 rounds empty barbell complex:
10 snatch grip DL
10 high hang power snatch
10 behind neck press
(20 min)

B
Hand Over Hand Sled Pull
4x50' lengths
*Increasing weight
(15 min)

C
Between Min 0-5 complete:
500/400m row
20 power snatches (65/45lb)
10 shuttle runs (25ft out and back = 1)

Between Min 5-10 complete:
500/400m row
15 power snatches (75/55lb)
15 shuttle runs

Between Min 10-15 complete:
500/400m row
10 power snatches (95/65lb)
20 shuttle runs

3830 Wednesday 7/24/2024

A
3 min row
then
2 rounds
:30 pigeon hold, each leg
10 banded monster walk
15 goblet squats
5 box jumps, landing tall
(15 min)

B
Back squats
10 with empty barbell
8 @ 50%
6 @ 65%

5-3-1
all at max effort load for the day
(25 min)

C
Back squat challenge
Athletes have one attempt (no re-racking the Bar) at max repetitions of Back Squats at their body weight.
(10 min)D
100 partner wall ball situps
(5 min)

3829 Tuesday 7/23/2024

A
100 single unders
then 3 rounds
1 TGU each arm
10 strict burpees
10 tuck jumps
(10 min)

B
Bench Press
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(20 min)

C
With a partner
AMRAP 20 min
*Ride for Cal
40 box jump-overs
40 burpee box jump overs
40 burpee box get overs

*While one partner accumulates calories on the air bike, the other performs the jumping movement. Switch as needed.

3828 Monday 7/22/2024

A
15 min coach led warmup

B
Clean Pull
6x3
(15 min)

C
3 rounds
3 deadlifts @ 80%
10 burpees

3 rounds
6 deadlifts @ 70%
10 burpees

3 rounds
9 deadlifts @ 60%
10 burpees
*18 min timecap

3827 Saturday 7/20/2024

A
1 lap run
10 walking lunge
1 lap run
10 wide grip pull ups
1 lap run
10 empty barbell back rack lunges per side
1 lap run
10 barbell front squats

B
Snatch grip deadlift
5x5

C
“But wait, there’s more”
100 synchro hang squat cleans 105/75
* Every time you break shared burden:
20 cal row
10 tall burpee box get overs (48/40)

*Use two green bands around boxes to secure them together.

3826 Friday 7/19/2024

A
Jog 2 laps
then
10 walking lunges + samson stretch
100' overhead right-arm carry (light KB)
10 broad jumps
10 walking lunges + samson stretch
100' overhead left-arm carry (light KB)
10 broad jumps

B
20 min EMOM
Mins 0-10: 1 Push Jerk + 1 Split Jerk
Mins 11-20: 1 Split Jerk

C
AMRAP 9 min
7 jerks (70% of heavy single)
14 lateral burpee over the barbell

D
60 GHD or straight leg ab mat situps for time
(5 min)

3825 Thursday 7/18/2024

A
3 min ride or ski
then
2 rounds
10 single arm russian swings right
10 single arm russian swings left
10 hanging scap retractions
(10 min)

B
Every :30 sec for 6 min
2-4 Strict Pullups

Every :30 sec for 6 min
3-6 Kipping Pullups
(12 min)

C
1-2-3-2-1 min of:
Row
Bike
Double-unders
(27 min)

3824 Wednesday 7/17/2024

A
3 Rounds
50 single unders
10 jumping squats
10 pushups
(10 min)

B
Bench Press
4x8 65%
1x8+ 65%
(20 min)

C
3 rds
1 Lap farmers carry (50/35lb)
30-20-10 DB front squats
30-20-10 ring rows
*15 min timecap

D
8 rounds
:20 knee tucks
:10 rest
(5 min)

3823 Tuesday 7/16/2024

A
15 minute coach led warmup

B
14 min EMOM
Min 1: 2 Hang Power Cleans
Min 2: 4-8 T2B

C
Death By power cleans + burpee
1 power clean (155/105lb) + 1 burpee
*Add 1 power clean + 1 burpee every minute

3822 Monday 7/15/2024

A
Run 400
then
3 Rounds
10 tempo air squats (3,3,1,0)
10 strict burpees
:30 pigeon pose, each side
(10 min)

B
Front Squats
5-5-5-3-3-3-1-1-1
(25 min)

C
10-20-30-40-50 Wall Balls
Run 1 lap after each set
*16 min timecap