Monday, July 16th
Strength: Every Minute on the Minutes for 12 Minutes
Minute 1 – 3 Squats Cleans @ 70%
Minute 2 – 2 Squats Cleans @ 75%
Minute 3 – 1 Squats Cleans @ 80-85%
Minute 4 – Rest
*Repeat Cycle 3 times
Workout: As Many Rounds as Possible in 8 Minutes
50 Double Unders (50 singles)
15 Strict Press (75/55)
Notes: Squats Cleans should be touch and go or quick singles. Partner if need be and keep moving through them. Today’s workout is boulders for shoulders…no legs on the presses and please don’t drop these bars from any height!
Tuesday, July 17th
Strength: 12 Minutes
Find a Heavy Power Snatch double for the day
Notes: if this is light for you, turn it in to 5 touch and go every 90 seconds
Workout: As Many Rounds as Possible in 20 Minutes - With a Partner
30 Hang Squat Snatch (45/35)
15 Toes to Bar (1:1 knee tucks)
*Partner A will workout through the couplet, Partner B will complete a 400m Run…Partner B will pick up where Partner A stops after they return from the run.
Notes: Snatches can also be quick singles today…try to avoid the starfish and work out that pull under the bar. It’s the volume not the weight that will add up in the workout. Coaches should never hear a bar “hit” the ground…be so gentle that it doesn’t make a sound
Wednesday, July 18th
Workout: “12 Days of Christmas” - For Time
2 Push Jerks (135/95)
3 Power Cleans
4 Barbell Jump Overs
5 Abmat Situps
9 Push ups
10 Wall Balls
12 Front Squats
Notes: Christmas in July. This is LONG and most classes will run over a few minutes. Each class will have a quick warm up and stretch and get moving. Be prepared to warm up outside so those before you can finish up. Grueling but fun and a crazy reminder that we are only five months away from Christmas!
Thursday, July 19th
Workout: As Many Rounds as Possible in 16 Minutes - With a Partner - Relay Style
20 Double Unders (30 singles)
10 Handstand Pushups (10 Pushups)
8 Alternating DumbBell Snatch (50/35)
Notes: These rounds should be fast…scale if you’re getting caught up on a certain movement. Nate tested…Nate approved!
Friday, July 20th
Workout: As Many Rounds as Possible in 15 Minutes
30 Abmat Situps
15 KB Swings
Cashout: 3-5 Rounds of Durante Core
Notes: It's a challenging week…keep moving and get the toxins out!
Saturday, July 21st
Workout: “Daniel” - Modified - With a Partner
21 Thrusters (135/95)
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.