July 2024

7 / 17 / 24 21 – 15 – 9 Thrusters 95 / 65 Pull ups

7 / 16 / 24 A. Deadlift 10 – 8 – 6 – 4 – 2 – 1 – 2 – 4 – 6- 8 – 10 B. Partner amrap 10 Partner 1 : 100m farmer carry Partner 2 : 50 double unders then switch – both athletes work same time.

7 / 15 / 24 AMRAP 20 8 / 6 ring dips 12 single DB above shoulder Box Step up 24 / 20 16 cal machine

7 / 12 / 24 A. Back Squat 10 – 8 – 6 – 4 – 2- 1- 2- 4 – 6 – 8 – 10 B. Amrap 8 8 Db Snatch right arm 8 OH Lunge DB Right arm 8 Db Snatch left arm 8 OH Lunge DB left arm 50 / 35

7 / 11 / 24 7 rounds run 100m 15 / 12 cal machine 5 bar muscle ups

7 / 10 / 24 amrap 20 partners rotate full rounds 10 overhead squats 95 / 65 10 KBS 53 / 35 10 box jumps 24 / 20

7 / 9 / 24 A. 3 waves of barbell bench press 5 – 3 – 1 B. Amrap 8 1 – 2 – 3 – 4 – 5 – etc shuttle run 25 out and back burpee pull up

7 / 8 / 24 3 rounds10 clean and jerks 135 / 95run 400mstraight into3 rounds5 clean and jerks 185 / 125250m run

7 / 5 / 24 a. back squat 5-4-3-2- building b. 5 x 3 across c. amrap 9 10 cal machine 10 toes to bar

4th of July amrap 30 400m run – together before each round 20 – 40 – 60 – 80 – etc – share reps db snatch 50 / 35 box jumps 24 / 20 strict push ups