Workouts for the Week: July 2 - 7

Monday, July 2nd

Strength/Conditioning: Every 2 Minutes for 7 Rounds

250/200m Row
7 Front Squats (155/105)

Workout: As Many Rounds as Possible in 7 Minutes - Inspired by Street Parking

4 Hang Clean and Jerks (135/95)
8 Barbell Burpees

*This should burn….pick a weight you can keep moving, should not be heavy.

Tuesday, July 3rd


10 Minutes of 50m Sled Sprints (you know the drill, congo style with multiple sleds if need be)

Workout: As Many Rounds as Possible in 12 Minutes

6 Strict Handstand Pushups (10 Pushups)
9 Deadlifts (225/155)
30 Double Unders (50 singles)

*If the handstand pushups become an issue scale back on an easier option. Deadlifts should be done in no more than 2 sets per 9 reps…any more than that then you have too much weight.  Keep moving.

Wednesday, July 4th


Workout: "Badger" with a Partner - 3 Rounds

30 Squats Cleans (95/65)
30 Pullups
800m Run

*both partners run together, everything else is one person working at a time

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 2007.

Thursday, July 5th

Workout: As Many Rounds as Possible in 18 minutes

1 Rope Climb (5 dips)
3 Man Makers (50/35)
6 Strict Toes to Bar (1:1 strict knee tucks)
200m Run

*Abs on abs on abs. Here's a strict toes to bar demo. Man makers can be a little heavy today…just don’t drop the DumbBells (cough…RJ….cough).

Friday, July 6th


15 Minutes of Gymnastics Practice

*Pick a skill and hammer it home. Good strategy would be to turn it into and every minute on the minute. Come with a plan...rumor has it we still need to work on double unders? 

Workout: As Many Rounds as Possible in 20 Minutes

2 Bar Muscle Ups (4 strict pullups)
4 Burpees
8 Alternating DumbBell Snatch (50/35)

*Slow and steady for today's workout…we want to peak those last 90 seconds. Looking for the boiling point not the breaking point.

Saturday, July 7th

Workout: With a Partner - For Time

Power Snatch (95/65)
Wall Balls
Alternating Pistols (Goblet Squats)

*Send those butt cheeks into the weekend howling!  Go fast and have fun!