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Workouts for Monday, July 23rd - Tuesday, July 24th - Wednesday, July 25th

Workouts for Monday, July 23rd - Tuesday, July 24th - Wednesday, July 25th

"There is no development physically or intellectually without effort, and effort means work." - Calvin Coolidge


Monday, July 23rd 

Strength:  Bench Press

Every 2:30 for 15 Minutes 

5 - 5 - 3 - 3 - 3 - 3

*Same Loads As Last Week


Conditioning: AMRAP x 9

3 Thrusters (115/75)

3 Sit-Ups

6 Thrusters

6 Sit - Ups

9 Thrusters

9 Sit - Ups

12 Thrusters 

12 Sit - Ups

15 ....

15 ...

....

*Score = Total Reps


Tuesday, July 24th 

Conditioning: 

5 Minute AMRAP

3 Muscle-Ups or 6 C2B Pull-Ups

6 Box Jumps (24/20)

Rest 5 Minutes


5 Minute AMRAP 

6 DB Snatch (Choose Weight)

6 Burpees Over Dumbell 

Rest 5 Minutes


For Time:

12 Muscle Ups or 24 C2B Pull-Ups

24 Box Jumps

24 DB Snatch

24 Burpees over Dumbell

*SX = Jumping Pull-Ups, 20/12

*BG = Ring Rows, 12/12

*15 Minute Cap

*All Athletes May Choose Their Weight for the DB Snatches


Wednesday, July 25th

Strength: Deadlifts

Every 2:30 for 15 Minutes

5 - 5 - 3 - 3 - 3 - 3

*Same Loads as Last Week


Conditioning: 3 Rounds For Time

21 Double Unders

15 Goblet Squats (53/35) 

 9 Handstand Push-Ups

*10 Minute Cap

*SX = 2x Singles, 35/26, Box Push-Ups

*BG = 1x Singles, 26/18, DB Press

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