BENCH PRESSES, PUSH UPS, BOX JUMPS

 July 23rd Workout of the day: Bench Press 3-3-3 + (70%,80%90%) then… 10 rounds for time: 10 Push Ups 10 Box Jumps 24/20 inch box post time completed Finisher Rope Climb Practice

BACK SQUATS, WALL BALLS, BURPEES

July 22nd Workout of the day: Back Squat 3-3-3 + (70%,80%,90%) Strict pull ups 3x max reps then…  For time: 10-9-8-7-6-5-4-3-2-1 Bumper Plate Burpees 15 Wall balls 20/14 between sets of burpees post time...

DEADLIFTS, PRESSES, SWINGS, RUNNING, PULL UPS

July 21st Workout of the day:  Deadlift 3-3-3 + (70%,80%,90) Press 3-3-3 + (70%,80%,90%) then… “Fat Helen or Helen” Fat Helen 3 rounds for time of: 400m run 21 kb swings 70/53 pounds 12 chest to bar pull ups or Helen 3 rounds for time of: 400m...

FRONT SQUATS, CLEAN AND JERKS, DOUBLE UNDERS

 July 20th Workout of the day: Front Squat 3-3-3 + (70%,80%,90%) then… Complete as many rounds as Possible in 10 Minutes 7 Clean and Jerks 155/105 Pounds 42 Double Unders post rounds completed

RUNNING, SWINGS, BURPEES, BOX JUMPS

 July 17th Workout of the day: 6 Rounds for time: 400 meter Run 21 KB Swings 53/35 pounds 15 Burpees 9 Box Jumps 30/24 in post time completed