Monday, July 23rd
Workout: For Time - With a Partner
80 Wall Balls
60 Wall Balls
40 Wall Balls
20 Wall Balls
!Cash Out! - Tabata - 6 Minutes
Odd Minute – Hollow Hold
Even Minute– Plank
Workout Notes: Funday Munday! Share the sweat to kick off the week. Be sure to push the pace, you get some rest along the way. Whatever options you go with for wall balls these should be sets of at least 10 for the majority of the workout.
Tuesday, July 24th
Strength: 12 minutes
Work up to a Heavy Hang Power Clean double + 1 Jerk
Workout: As Many Rounds as Possible in 18 Minutes
3 Deadlifts (135/95)
5 Hang Cleans
7 Push Jerk
Workout Notes: Try to pick a weight that will allow you to do each piece of the workout unbroken without big breaks in between (all the deads, all the cleans, etc)
Wednesday, July 25th
Strength: Pumptown Express!
3-5 Sets of KB Front Rack Carries + Overhead Press
Workout: 5 Rounds for Time
12 DB Overhead Squats (50/35)
10 Chest to Bar Pullups
Workout Notes: Coaches will explain how the carries work for strength so don’t sweat the details…these are fun! For today's workout if overhead flexibility is an issue scale to a racked position with the dumbbell. These shouldn’t look like a giraffe giving birth…see the demo below for some points of performance.
Thursday, July 26th
Workout: For Time - Courtesy of Froning
Front Squats (135/95)
Bar-Facing Burpees (space permitting)
Workout Notes: If these numbers are too big cut out the round of 18 and start with 15. The stimulus is to go fast, so pick an option that will allow us to move with haste.
Friday, July 27th
Workout: 7 Rounds - Every 3 Minutes
12 Toes to Bar (12 knee tucks)
Workout Notes: Again…hefty task. If the run is a huge hurdle here scale back to a 200m run or mix it up with a 400m run every other round. Make sure whatever you go with its an option that will allow you to complete most of the rounds.
Saturday, July 28th
Workout: For Time
50 Handstand Pushups (60 Pushups)
30 Power Snatch (155/105)
Workout Notes: Have fun and go heavy! But not failing-heavy.