ANNOUNCEMENTS
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Saturday, Jul 21
Workout of the Day
Creature Comforts
(Time)
For Time:
5 Wall Walks
125 Double Unders
25 Front Rack Lunges (75/55)
50 Wallballs (24/20)
25 Abmat Situps
800M Run
25 Abmat Situps
50 Wallballs (24/20)
25 Front Rack Lunges (75/55)
125 Double Unders
5 Wall Walks
5 Wall Walks
125 Double Unders
25 Front Rack Lunges (75/55)
50 Wallballs (24/20)
25 Abmat Situps
800M Run
25 Abmat Situps
50 Wallballs (24/20)
25 Front Rack Lunges (75/55)
125 Double Unders
5 Wall Walks
Friday, Jul 20
Workout of the Day
Sumo Deadlift 5x3
(Load)
Sumo Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Inside Intel
(Time)
3 Rounds for Time:
10 Knees to Elbows
10 Thrusters (75/55)
30/25 Calorie Row
10 Knees to Elbows
10 Thrusters (75/55)
30/25 Calorie Row
Thursday, Jul 19
Workout of the Day
Rotating Stations
(Checkbox)
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1
Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1
Station 3 – Mountain Climbers x 30 Reps
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds
Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1
Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1
Station 3 – Mountain Climbers x 30 Reps
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds
Profit Reinvestment
(Time)
21-15-9
GHD Sit-ups
Power Snatches (185/135)
GHD sub is a wallball abmat sit-up at full overhead extension and bounced off the wall.
GHD Sit-ups
Power Snatches (185/135)
GHD sub is a wallball abmat sit-up at full overhead extension and bounced off the wall.
Wednesday, Jul 18
Workout of the Day
Barbell Series
(Load)
Every 2 minutes for 12 minutes:
2 Squat Cleans
2 Jerks
Spend 10 minute warming up, then complete these at the same heavy weight. Don't sacrifice form to lift heavier.
2 Squat Cleans
2 Jerks
Spend 10 minute warming up, then complete these at the same heavy weight. Don't sacrifice form to lift heavier.
Fire Belly
(Time)
3 Rounds for Time:
400M Run
12 Box Jumps (24/20)
12 Russian KB Swings(70/53)
12 Ring Dips
400M Run
12 Box Jumps (24/20)
12 Russian KB Swings(70/53)
12 Ring Dips
Tuesday, Jul 17
Workout of the Day
Shoulder Press 5x3
(Load)
Shoulder Press for load:
#1: 3 reps @ 65%
#2: 3 reps @ 70%
#3: 3 reps @ 75%
#4: 3 reps @ 80%
#5: 3 reps @ 85%
#1: 3 reps @ 65%
#2: 3 reps @ 70%
#3: 3 reps @ 75%
#4: 3 reps @ 80%
#5: 3 reps @ 85%
Fuddy Duddy
(Rounds + Reps)
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Push-ups
9 Toes-to-Bar
12 Burpees
15 Calories of Rowing
3 Strict Handstand Push-Ups
6 Push-ups
9 Toes-to-Bar
12 Burpees
15 Calories of Rowing
Monday, Jul 16
Workout of the Day
Bent Over Row 5x3
(Load)
Bent Over Row for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Blazing Saddles
(Time)
For Time:
70 abmat situps
60 wall ball (20/14)
50 kb swings (53/35)
40 burpees
30 box jumps (24/20)
20 Pullups
10 Squat Clean Thrusters (115/85)
70 abmat situps
60 wall ball (20/14)
50 kb swings (53/35)
40 burpees
30 box jumps (24/20)
20 Pullups
10 Squat Clean Thrusters (115/85)
Sunday, Jul 15
Workout of the Day
Run 2x800m
(Time)
Run 2x800m
Lynne
(Reps)
5 rounds for reps of
• Benchpress bodyweight (max reps)
• Pull-ups (max reps)
• Benchpress bodyweight (max reps)
• Pull-ups (max reps)
Saturday, Jul 14
Workout of the Day
Daisy Dukes
(Rounds + Reps)
In teams of 2:
AMRAP 28, switching as needed...
25 Double Unders
30 Push Press (135/95)
25 Double Unders
30 Thrusters (115/75)
25 Double Unders
30 SDLHP (95/65)
AMRAP 28, switching as needed...
25 Double Unders
30 Push Press (135/95)
25 Double Unders
30 Thrusters (115/75)
25 Double Unders
30 SDLHP (95/65)
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