July 26, 2021: Monday

MondayWarm-upWarm-up2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 ROUNDS :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster *Perform 5 Burpees in the Second Round StrengthBack Squat (1×5 @ 85%)1×5 @ 65%*...

July 25, 2021: Sunday

SundayWarm-upWarm-up3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts (Light-Moderate) 5/5 Single Arm KB Hang Cleans 5/5 Single Arm KB Front Rack Reverse Lunges WorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x 25 MINUTES 50/40 Cal Bike 25...

July 24, 2021: Saturday

SaturdayWarm-upWarm-up2 ROUNDS 30 Mountain Climbers 10 Scap Push-Ups 5/5 SA Ring Rows 10 Alt. DB Deadlifts Into… 2 ROUNDS 5/5 SA DB Bent Over Row 5/5 SA DB Russian Swings 10 Alt. DB Hang Snatches 5 Burpees SkillMetconON A 12:00 RUNNING CLOCK… Practice...

July 23, 2021: Friday

FridayWarm-upWarm-upON A 10:00 RUNNING CLOCK… 400m Run 20 Alt. Groiners 15 Bootstrappers 10 Alt. Cossack Squats w/ :02 Pause in the bottom 5 Slow Air Squats 10 One and a Quarter Air Squats 15 Squat Jumps 20 Alt. Groiners StrengthBack Squat (1×1+ @...

July 22, 2021: Thursday

ThursdayWarm-upWarm-upAMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5 DB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups Note for Coaches – After completion of the Warm-Up, DBs can...