Wednesday, July 27, 2022
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Tuesday, July 26, 2022
For time:
40 Burpees
40 KB swings (70#/55#)
30 Burpees
30 KB swings (70#/55#)
20 Burpees
20 KB swings (70#/55#)
10 Burpees
10 KB swings (70#/55#)
Sunday, July 24, 2022
For Time:
15 Toes to bar
15 Dumbbell snatch (right arm)
15 Dumbbell snatch (left arm)
15 Handstand push ups
12 Toes to bar
12 Dumbbell snatch (right arm)
12 Dumbbell snatch (left arm)
12 Handstand push ups
9 Toes to bar
9 Dumbbell snatch (right arm)
9 Dumbbell snatch (left arm)
9 Handstand push ups
6 Toes to bar
6 Dumbbell snatch (right arm)
6 Dumbbell snatch (left arm)
6 Handstand push ups
3 Toes to bar
3 Dumbbell snatch (right arm)
3 Dumbbell snatch (left arm)
3 Handstand push ups
Saturday, July 23, 2022
With a partner for time:
64 Front squats (145#/105#)
64 Hang cleans (145#/105#)
64 Cal. assault bike
Thursday, July 21, 2022
Max rounds in 3 minutes of:
3 Deadlift (275#/185#)
7 Shoulder to overhead (115#/80#)
Rest 1 minute. Repeat for a total of 5 cycles.
Tuesday, July 19, 2022
Skill / Strength
Overhead squat
Conditioning
3 Rounds for time of:
21 Wall ball (20#/14#)
15 Pull ups
