7.1.19 – 7.6.19

Monday: 7.1.19

On the 2:00 for 5 rounds
10 Bench press
10 Barbell skull crushers


8 Rounds with a partner of
15/12 Cals on the rower
12 Unbroken shoulder to overhead 95/65#
9 Chest to bar pull ups

One partner completes all the reps for one movement while the other rests, then they alternate after each movement.


Tuesday: 7.2.19

3-3-3x Snatch balance
In 12 minutes or less, build to a three sets of three reps at the same weight.


6 Minute amrap of
5 Hang power snatches 95/65#
5 Burpees over the bar

Wednesday: 7.3.19

5-5-5x Deadlifts
In 10 minutes or less, build to three sets of five reps at the same weight.  Considering that this is somewhat high volume, be conservative on the weight choice (first set should should feel almost easy).  Maintain solid form even if it means cutting a set short.


For time
80 Double unders
20 Thrusters 95/65#
10 Ring muscle ups
10 Slam ball over the shoulder, heavy
80 Double unders

Thursday: 7.4.19


20 Minute amrap of
10x Push press 115/75#
10x American kettlebell swing 55/35#
10x Box jump 24/20″

Compare to 7.4.17

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Friday: 7.5.19

1:00 For max wall ball shots
3 Burpee pull ups
30′ Backward sled drag 135/90# additional weight
30′ Sled push 135/90# additional weight
Max wall ball shots with remaining time

Repeat for 3 rounds, resting aprox 5:00 between rounds.

Then, time permitting

Flex Friday
Bi’s and Tri’s


Saturday: 7.6.19

For time
2000m Air bike
50 Push ups
50 Back squats 95/65#, no rack for RX
50 Double unders, unbroken for RX (only 2 attempts at unbroken)
50 Russian kettlebell swings 70/55#
1000m Row

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