Wednesday 8/1

A.
Skill Work: Muscle Ups

B.
FOR TIME
40 Box Jumps
40 DB Front Squats (30/15)
500m Row

Masters
A.
Same

B.
FOR TIME
40 Box Jumps
40 DB Front Squats (20/10)
500m Row

 

Tuesday 7/31

A.
Back Squat
4×3
Building to a Heavy Set

B.
FOR TIME
9 HSPU
15 C2B
21 Front Squats (125/85)
27 Cal Row
21 Back Squats (125/85)
15 Ring Dips
9 HPSU

Masters
A.
Same

B.
FOR TIME
9 HSPU
15 C2B
21 Front Squats (95/65)
27 Cal Row
21 Back Squats (95/65)
15 Ring Dips
9 HPSU

 

Monday 7/30

Programming July 30 – August 03

Monday, July 30
A.
Strict Press
6×3
60% of your 1RM

B.
EMOM 12
20 Push-ups
10 Back Rack Walking Lunges (135/95)
7 Power Snatches + 3 OHS (135/95)
100m Sprint

Masters
A.
Same

B.
EMOM 12
20 Push-ups
10 Back Rack Walking Lunges (95/65)
7 Power Snatches + 3 OHS (95/65)
100m Sprint

 

Friday 7/27

A.
Skill Work: Handstands

B.
AMRAP 14
10 Stand Ups
10 SDHP (95/65)
20 Wallballs
40 Double Unders

Masters
A.
Same

B.
AMRAP 14
10 Stand Ups
10 SDHP (65/45)
20 Wallballs
40 x2 Single Unders