Monday – 7/5/21:
Primer:
Every 90s x5
3 TnG squat cleans
*build to heavy, last set is HEAVIER than workout weight.
“Ride Like The Wind”
10 Rounds For Time: (18min cap)
5 Squat Cleans 155 / 105 lb
10/7 Calorie Assault Bike
*bike goal is less than 0:45s, 65/60rpm. Squat cleans are doable unbroken. FAST singles okay.
Tuesday – 7/6/21:
“Alter Ego”
Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run
[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run
[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run
[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run
[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run
*score is total working time. Goal is to have 1min of rest after each movement.
Wednesday – 7/7/21:
“Over the Edge”
5 Rounds For Time: (20min cap)
15 Overhead Squats 95 / 65 lb
12 Chest to Bar Pull-Ups
9 Burpee Box Jumps (24″/20″)
Thursday – 7/8/21:
“Double Double”
AMRAP 25
10 synchro Wall balls (20/14)
20 medball sit-up tosses (20/14)
30 synchro goblet lunges (50/35)
40 KB swings (50/35)
*WB doable UB. M/F teams can use 14lb for sit-ups. Only one holds kb at a time during synchro lunges. One works at a time on swings.
Friday – 7/9/21:
“The Spins”
For Time: (25min cap)
30/24 Calorie Assault Bike
100 Double Unders
30 Kipping Handstand Push-Ups
100 Double Unders
30/24 Calorie Assault Bike
*On the Minute (Including At The 0:00): 6 Alternating Dumbbell Power Snatches 50 / 35 lb. bike pace 60/55+rpm. Mod 2x singles. Mod DB push press, doable in 5-10’s at a time.
Saturday – 7/10/21:
“Press Pause”
For Time:
3 Rounds of “Cindy”
12 Clusters 135 / 95 lb
3 Rounds of “Cindy”
9 Clusters 135 / 95 lb
3 Rounds of “Cindy”
6 Clusters 135 / 95 lb
Rest 2 Minutes
1 Mile Run