• Overhead Squats, Wall Balls, Double Unders, Muscle Ups

     July 31st Workout of the day:

    15 Minutes to find an Overhead Squat 1 rep 

    then...

    Complete as many rounds as possible in 12 Minutes:

    150 Wall Balls

    90 Double Unders

    30 Muscle-ups

    post rounds completed


  • BENCH PRESS, BOX JUMPS, BURPEES, SIT UPS, RUNNING

     July 30th workout of the day:

    Bench Press 5-3-1+ (75%,85%,95%)

    Complete as many rounds as possible in 15 minutes

    10 Burpee Box Jumps 24/20 inch box

    15 Sit-ups

    Run 200 meters

    post rounds completed

     

  • BACK SQUATS, SNATCHES, PULL UPS

     July 29th Workout of the day:

    Back Squat 5-3-1 + (75%,85%,95%)

    Strict Pull Ups 3 x max reps

    then... 

    21-15-9 reps for time of:

    Squat Snatch 95/65 pounds

    Chest to bar pull-ups

    post time completed

  • DEADLIFTS, PRESSES, POWER CLEANS, HANDSTANDS

    July 28th Workout of the day:

    Deadlift 5-3-1+ (75%,85%,95%)

    Press 5-3-1+ (75%,85%,95%)

    then...

    Complete as many rounds as possible in 12 mins of:

    5 Power Cleans, 185/125 pounds

    7 Handstand Push-ups

    post rounds completed


  • FRONT SQUATS, SQUAT CLEAN THRUSTERS, BURPEES

     July 27th Workout of the day:

    Front Squat 5-3-1 + (75%,85%,95%) 

    Complete as many rounds as possible in 10 minutes of:

    7 Squat Clean Thrusters 95/65 pounds

    7 Lateral Burpees Over The Bar

    post rounds completed


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