Jul 19, 2016
Strength
4 Sets:
- 6 Dumbbell Bench Press @ 20X0
- 6 Single Arm Dumbbell Row per arm @ 20X1
Rest 60 – 90 seconds between exercises.
Conditioning
Every minute, on the minute, for 15:00:
- 20 Single Arm Kettlebell Swings (53/35)
- 15m Sled Drag
- 15m Reverse Retro Crawl
Optional Independent Work
Complete as many rounds as possible in 15:00 of:
- 20 American Kettlebell Swings (70/53)
- 30m Heavy Sandbag Carry
- Wall Walk + 5m Lateral Walk per side
Jul 18, 2016
Strength
Back Squat
- 8 @ 70-75%
- 6 @ 75-80%
- 6 @ 80-85%
- 8 @ 70-75%
Conditioning
Performance
Every minute, on the minute, for 15:00:
- 15 Wall Balls (30/20)
- 40 Double Unders
- 15/12 Calories on the rower or bike
Fitness
Every minute, on the minute, for 15:00:
- 15 Wall Balls (20/14)
- 25 Double Unders
- 12/10 Calories on the rower or bike
Optional Independent Work
3 Sets:
- 8-12 Single Leg Calf Raises per leg
- 12 Tall Box Step Ups for pistol practice
5 Sets:
- 2 Position Clean @ 80+% (mid-thigh > knee)
Jul 17, 2016
Strength
Every 1:30 for 12:00, alternating movements:
- 8-12 Wall Facing Handstand Push Ups
- 8-12 Strict Chest to Ring Pull Ups or 10-20s False Grip Hold
Every minute, on the minute, for 8:00, alternating movements:
- 5 Ring Rows
- 3-5 Ring Dips
Conditioning
Complete as many rounds as possible in 12:00 of:
- 5 Toes to Bar
- 10m Press Drag
- 10 Hollow Rocks
- 2 Wall Walks
Optional Independent Work
3 Sets:
- 8-12 Seated Dumbbell External Rotations
- 12 Dumbbell Skull Crushers @ 30X0
- 10 Plank Rotations per side
Jul 15, 2016
0845 Weightlifting
1000 CrossFit
With a partner, OPWAAT, complete as many rounds as possible in 12:00 of:
“Cindy”
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
Rest 5:00
With a partner, OPWAAT, complete as many rounds as possible in 12:00 of:
“Dumbbell Fran”
- 21 Dumbbell Thrusters (35/25)
- 21 Pull Ups
- 15 Dumbbell Thrusters
- 15 Pull Ups
- 9 Dumbbell Thrusters
- 9 Pull Ups
Jul 14, 2016
Strength
Deadlift
Performance:
- 1.1.1.1 @ 50%, 60%, 65%
- 1.1 @ 70% 75%, 80%, 85%
- 1 @ 90%, 95%, 95+%
Fitness:
Conditioning
Complete as many rounds as possible in 12:00 of:
- 30m Double Kettlebell Front Rack Carry (70/53)
- 50 Double Unders
- 6 Single Arm Kettlebell Front Rack Step Up (20″/16″)
- 3 Wall Walks
Optional Independent Work
5 Sets:
- 2 Position Snatch @ 80+% (mid thigh > knee)
