July 2022

Monday August 1 , 2022 8 x 2 min rounds , rest 2 min run 250m odd max wall balls even max BBJO

Friday July 29th , 2022 10 x 1 min amrap rest 2 min 3 squat cleans 135 / 85 max cals machine preferably bike.

Thursday July 28th , 2022 A. 7 x 3 Push Press B. medball relay 250m x 1 each 100m x 3 each straight into150 wall balls with your partnerBall Cannot touch ground… till finished. 20 min CAP

Wednesday July 27th , 2022 5 x 3 min rounds , rest 3 min Row 500m Max reps burpee pull ups

Tuesday July 26th , 2022 AMRAP 16 3 snatches 115 / 75 100m run 3 snatches 30 double unders

Monday July 25th , 2022 8 x 2 min rounds rest 2 min Row 250m / 200 m Odd rounds max toes to bar even rounds max push ups score total toes to bar and push ups separately

Friday July 22nd , 2022 A. 7 x 3 back squat , sets 5 – 7 across B. Partner amrap 12 Rotate full rounds with partner 50m lunge 1 – 2 – 3 – 4 – etc wall walk

Thursday July 21st , 2022 For time 800m run – buy in 8 rounds 8 pull ups 8 box jumps 8 db snatch 50 / 35 Cash out – 800m run

Wednesday July 20th , 2022 For time 21 – 15 – 9 – 6 – 3 bar facing burpees hang power clean 135 / 85 front squats 135 / 85

Tuesday July 19th , 2022 A. 3 sets 1 press + 3 push press B. 3 sets 1 push press + 3 push jerk C. Partner amrap 14 60 cal machine 50 2xDB s20