upload.jpeg

Monday July 25 

A. 1 snatch pull + 1 squat snatch, 1­1­1­1­1, begin a set every 2:00 

B. Bent over dumbbell row, 3x6­8, :60 rest 

3 rounds for time: 

15 toes to bar 

5/side tough 1­arm dumbbell thrusters 

400m run 

 

Tuesday July 26 

A. 8:00 skill work of choice (muscle ups, rope climbs, double unders, etc) 

B. 1 push jerk + 1 split jerk, 5x1, begin a set every :90 

AMRAP in 10:00 

40 double unders or 80 single unders 

15 kettlebell swings 

10 hand­release push ups 

8 alternating pistol squats 

 

Wednesday July 27 

A. 1 & ¼ back squat, 5­5­5, 2:00 rest  

B. Shoulder press, 2­2­1­1, 2:00 rest 

For time: 

40 back squats, 45/75 

400m run or 500m row 

30 front squats, 45/75 

400m run or 500m row 

20 overhead squats 

400m run or 500m row 

 

Thursday July 28 

A. Power clean clusters, 4x1.1, 2:00 rest  

4 sets for reps: 

1st­ :30 pull ups or ring rows  

2nd­ :30 box jumps 

3rd­ :30 wall balls  

4th­ :30 row calories 

2 rounds not for time: 

20m/side 1­arm dumbbell overhead carry 

:30 hollow rocks  

Friday July 29 

A. Max out Friday 

For time with a partner: 

Partner 1 does 20 burpees while Partner 2 holds a plank 

Partners switch 

Partner 1 does 30 sit ups while Partner 2 holds a handstand 

Partners switch 

Partner 1 runs 200m while Partner 2 does air squats 

Partners switch 

Partner 1 does 5 wall walks while Partner 2 holds a weight overhead 

Partners switch  

7/30 

Strongman Saturday