Tuesday 7.31.2018 For Time Deadlift 405-lbs/305-lbs 6-5-4 Parallette Handstand Push Ups 12-9-6 Time Cap: 10-minutes
Monday 7.30.2018 3 Rounds 10-minutes of work 1-minute of rest Athlete chooses 3 different options: Option 1 – Row for Calories Option 2 – Bike for Calories Option 3 – Single Unders Option 4 – Run for distance **If weather permits Option 5- Ski for Calories
Sunday 7.29.2018 Rest Day Closed
Wednesday 7.25.2018 As a team of 2, complete as many rounds and reps as possible in 7-minutes 10-deficit handstand push ups **one partner must hold a handstand while the other works 20 Burpee Box Jumps 30”/24” **one partner must hold 135-lbs/95-lbs overhead while the other works 30 Squat Cleans 135–lbs/95-lbs
Tuesday 7.24.2018 For Load 5 deadlifts + 5 hang (squat) clean + 5 shoulder to overhead + 5 front squats All the movements need to be completed unbroken. Time Cap: 20-minutes
Saturday 7.21.2018 Mobility 8:00am-8:30am Olympic Lifting 8:30am-9:30am Open Gym 9:30am-12:00pm
Thursday 7.19.2018 For Time 1-mile run 15 DB Power Cleans Right Arm 15 DB Power Cleans Left Arm 30 GHD Sit-ups 1/2-mile run 10 DB Power Cleans Right Arm 10 DB Power Cleans Left Arm 20 GHD Sit-ups 400m run 5 DB Power Cleans Right Arm 5 DB Power Cleans
Wednesday 7.18.2018 Complete as many rounds and reps as possible in 5-minutes of 9 Thrusters, 115-lbs/75-lbs 9 Toes to Bar Then, Rest 1-minute Complete as many rounds and reps as possible in 5-minutes of 15 Wall Ball Shots, 20-lbs/14-lbs 10-ft/9-ft 15 Knees-to-Elbows Then, Rest 1-minute Complete as many rounds and
Tuesday 7.17.2018 Bent Over Row for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps Time Cap: 15-minutes
Monday 7.16.2018 “Bear Complex” 5 Rounds for Max Load: Each round is 7 unbroken sets of: • 1 Power Clean • 1 Front Squat • 1 Push Press • 1 Back Squat • 1 Push Press You must hold on to the bar for the entire round. Time Cap: 25-minutes