Workouts for Monday, July 16th - Tuesday, July 17th - Wednesday, July 18th

"Conformity is the jailer of freedom and the enemy of growth." - John F. Kennedy

Monday, July 16th 

Strength: Deadlift

Every 2:30 for 15 Minutes

5 - 5 - 3 - 3 - 3 - 3

*Increase Load 1-3% From Last Week


Conditioning: 4 Rounds for Time

50 Double Unders

25 KB Swings (53/35)

*15 Minute Cap

*SX = 2x Singles, 35/26

*BG = 1x Singles, 26/18

*Intended Stimulus: The Goal Is To Hold Onto The KB For As Long As Possible. Challenge Yourself To Do Big Sets


Tuesday, July 17th

Skill work: 15 Minutes To Work On Kipping, Pull-ups, Toes To Bar or HSPUs

Conditioning: 3 Rounds for Time

400m run

9 C2B Pull-Ups

12 Handstand Push Ups

15 Toes to Bar

*15 Minute Cap

*SX = Jumping or Banded Pull-Ups, Box HSPU, Knee Raises

*BG = Jumping Pull-ups, DB Strict Press, Knee Raises


Wednesday, July 18th 

Strength: Bench press

Every 2:30 For 15 Minutes

5 - 5 - 3 - 3 - 3 - 3

*Increase Load 1-3% From Last Week


Conditioning: “Karen”

For Time: 150 Wallballs (20/14)

*SX = 14/10

*BG =10/8