

072621-073021
Monday 072621 Tempo Deadlifts: 10x3 @60% of 1RM *5-10 lbs Heavier than last week *3 Seconds Down For Time: 18-15-12-9-6 Cals on Bike/Row Russian Kettle Bell Swings @53/35 Goblet Squats 3 Rounds For Quality: 20 Glute Bridges 20 Hollow Rocks Tuesday 072721 For Time: 500/400m Row 12 Power Clean and Jerks @135/95lbs 24 Strict Pull Ups 12 Power Cleans and Jerks 500/400m Row **20:00 Time Cap 3 Sets for quality of: DB Bench Press Max Reps 20 Ring Rows (after each set of bench) Wedne


071921-072321
Monday 071921 Tempo Deadlifts
10x3 @65%
3 Rounds For Time:
10 Bar Muscle Ups
50 DUs
10 Deadlifts @275/185lbs
50 DUs
*16:00 Time Cap Tuesday 072021 4 Sets For Quality:
8 DB Push Press
8 Strict L-Pull Ups
*You can scale the L-Pull Ups to just knee raise pull ups or just regular pull ups with a band if needed.
For Time:
21/15 Cal Bike 21-15-9 HSPUs
100ft Single arm DB OH Walking Lunges @50/35lbs
*20:00 Time Cap Wednesday 072121 Back Squats
10 @45%
5 @60%
3 @65%
2x3 @75%
10 @


071221-071621
Monday 071221 Tempo Deadlifts 10x3 Reps @60% of 1RM 4 Rounds For Time: 400mRun 6 Squat Clean @185/125lbs 8 STOH @185/125lbs *20:00 Time Cap Scaling Options: Pick a weight that is challenging but you can move well, cleans should be singles and STOH should be unbroken. Tuesday 071321 Bench Press 3-2-1 *Increase weight each set *Do 7 strict chin ups after each set of bench 16 Min EMOM Minute 1- 2 Legless Rope Climbs Minute 2- 15/12 Cal Bike Minute 3- Max Burpees Minute 4- Rest F


070521-070921
Monday 070521 July 4th Workout! Tuesday070621 SKILL:
3 Rounds For Quality:
20 Banded tricep extensions
10 DB Curls
20 Narrow grip push-ups WORKOUT:
For Time: 60/50 Cal Bike Then 5 Rounds 21 Wall Balls @20/14lbs 7 Power Cleans @165/115lbs Wednesday 070721 STRENGTH: Push Press + Push Jerk
4x1 @90% of push press WORKOUT:
For Time:
1 Mile Run
Then
5 Rounds of
50Ft DB Overhead Lunge
15 TTB
10 DB Snatches @50/35lbs Thursday 070821 Movement of the month RE-TEST:
Max set of HSPU