Monthly Archives: July 2017

Tuesday the 2nd

I.
3 Rounds (NFT)
10 Hip Circle Squats
10 Step-ups
14 GHD Hip Extensions
 
II.
Find “1RM” Box Squat
 
III.
100 Push Ups
75 Kettlebell Swings 70/53#
50 Sit Ups
25 Bar Muscle Ups
 
IV.
Bike 25 Calories
25 Thrusters 95/65#
Rest :60
Bike 20 Calories
20 Thrusters
Rest :60
Bike 15 Calories
15 Thrusters
 
V.
3 Rounds (NFT)
7 Narrow Grip Chin-ups
10 Evil Wheels
2 Minute Hamstring Mobility
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Monday the 31st

I.
3 Rounds (NFT)
7 KBS
7 Push Ups
14 GHRs
 
II.
Strict Press
10×3
 
III.
3 Rounds
400m Run
80′ Handstand Walk
(40′ out 40′ back)
20 Deadlifts 215/175/135#
 
IV.
AMRAP (12)
Climb the Ladder
1 Power Snatch 145/115/85#
1 L-Pull-up
8 Calorie Row
2 Power Snatch
2 L-Pull-up
8 Calorie Row
Etc..
 
V. 3 Rounds (NFT)
10 Dislocates
5 Snatch Drops
45s OH Hold

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Friday the 28th

I. 3 Rounds (NFT)
100m Row
10 Banded Good Mornings
5 Box Jumps 24/20″
 
II.
Sumo Deadlift
10×3 @ 70% of 3RM
 
III.
“Eva”
5 Rounds
Run 800m
30 KB Swings 70/53#
30 Pull Ups
 
IV.
4 Rounds
5 Power Cleans 185/145/105#
5 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
2 Power Cleans
2 Bar Facing Burpees
1 Power Clean
1 Bar Facing Burpee
Rest :90
 
V. 3 Rounds (NFT)
10 Dumbbell OHS (5 each)
50s Hollow Hold
10 Scorpions

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Thursday the 27th

I.
3 Rounds (NFT)
:35s BB OH Hold (Shoulder Width)
High Knees 50m
Kickers 50M
10 GHD Sit Ups

II.
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(Heavier than last time.)

III.
5 Rounds
5 Bar Muscle Ups/10 C2B
15 Wallballs 30/20/14#

IV.
3 Rounds
10 S2O 155/135/95#
15 Sit Ups
15 Ring Dips
15 Sit Ups
10 S2O
Rest 2:00

V.
3 Rounds (NFT)
:60s Plank Hold
7 Strict T2B
10 Around The Worlds (25#)

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Wednesday the 26th

I.
3 Rounds (NFT)
35s Front Rack Hold
10 Hip Circle Squats
10 Hurdlers

II.
Box Squat
6×4 @ 80%+

III.
20 Overhead Squats 140/105/85#
100m Run
15 Overhead Squats
200m Run
10 Overhead Squats
300m Run
5 Overhead Squats
400m Run

IV.
5 Rounds
100m Farmer’s Carry (Heavy)
Rest :60

V. 3 Rounds (NFT)
7 Floor Hip Extensions
10 DB Rows

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