7.15.19 – 7.20.19

Monday: 7.15.19

30x Clean and jerks for time 135/95#

Compare to 7.31.19.  This is intended to be a fast workout.  We’ve done a lot of barbell cycling at similar weights lately so you should have a good idea of what you can handle today.  Time cap will be 8:00 so hold on and finish as fast as possible.

Tuesday: 7.16.19

For time, in teams of 3:
300x Double unders
180x Wall ball shots 20/14#
120x American kettlebell swings 55/35#
60x Weighted box stepovers 24/20″ box with 55/35# kettlebell
At the top of each minute, one partner must airbike for 8/6 cals until the workout is finished

One partner working at a time.  The team may not move on until all reps for the current movement are completed.  The calories should take less than 30 seconds to complete, adjust as needed.  Record time to finish and any modifications. 

Wednesday: 7.17.19

On the minute for 8 minutes:
Even minutes: 10-12x Strict dips
Odd minutes: 6-8x Strict pull ups

Use assistance or add resistance as needed.


8 Minute amrap of:
5x Shoulder to overhead, right arm 55/35# kettlebell
60′ farmers carry 55/35# kettlebell right arm (30+30)
5x Shoulder to overhead, left arm 55/35# kettlebell
60′ farmers carry 55/35# kettlebell left arm (30+30)
10x Russian twists per side, feet elevated for RX 20/14# ball



Thursday: 7.18.19

2x Hang squat snatch
in 15 minutes or less, build up to a heavy double.  Drop the bar and reset between reps.


In 2:00:
300/225m Row
Max hang power snatch 95/65# with remaining time (or 65% from earlier, whichever is lighter)

Rest for 2 minutes and repeat for 3 rounds (10 minutes total)


Friday: 7.19.19

3 Rounds, each for time of:
10x Deadlift 225/145# (or 60% of 1rm, whichever is lighter)
10/7 Cals on air bike
20x Pull ups
Rest at least 5 minutes between efforts

Record fastest round time, slowest round time and any modifications.

Then, time permitting

Flex Friday


Saturday: 7.20.19


For time

3 Rounds of
2 Rope climbs 15′
10/7 Cals on air bike

Immediately into

3 Rounds of
50 Double unders
10 Burpee box jump overs 24/20″

Immediately into

3 Rounds of
15 Toes to bar
15 Wall ball shots 20/14#



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