Monday, July26

Back Squat @ 75% of 1 rep max.

10 - 8 - 6 (3 - 3 - 3 - 3 - 3)

*If you do not know your one rep max, choose a weight you can complete 3 reps with.

*If you do not know your 1 rep max, choose a weight you can complete 6 reps with.

WOD

15 minute AMRAP (As many reps as possible)

5 Shoulder to overhead

10 Push-ups

20 Box jump overs

*Barbell at 135/95 lbs

Tuesday, July 27

WOD

“Run Thirty”

4 Rounds for time

10 Pull-ups

200m Run

20 Kettlebell swings

200m Run

20 Wallballs

*Kettlebell sing at 53/35 lbs

Wednesday, July 28

Squat Snatch @ 75% of 1 rep max.

8 - 6 - 4 (4 - 4 - 4 - 4)

WOD

“Saddle up at the bar”

20 minute AMRAP (As many reps as possible)

15 Overhead squats

15 Toes to bar

15 Front rack lunges

*Barbell at 95/65 lbs

Thursday, July 29

WOD

5 - 10 - 15 - 20

Burpees

Power Cleans

*Barbell at 135/95 lbs

Friday, July 30

Squat Cleans @ 75% of 1 rep max

8 - 6 - 4 (3 - 3 - 3 - 3 - 3)

*If you do not know your 1 rep max, choose a weight you can complete 3 reps at.

WOD

“Take 20”

20 minute AMRAP (As many reps as possible)

20 Kettlebell squats

50 Double unders

20 Sit-ups

50 Double unders

*Kettlebell at 53/35 lbs

Saturday, July 31

Deadlift

10 - 8 - 6 (10 - 10 - 10 - 10)

*Choose a weight you can complete 10 reps with, build up in weight as able.

WOD

“RIP”

15 minute time cap

Death by power snatch

*Barbell at 95/65 lbs