July 2017

Weightlifting:
Clean Pull + Power Clean + Hang Clean (Build to a max, then 95%, 90%)

Metcon:
800m Run
21 Clean and Jerks
3 Rope Climbs
400m Run
15 Clean and Jerks
2 Rope Climbs
200m Run
9 Clean and Jerks
1 Rope Climb
RX – 135/95#
CRX – 155/105# + Legless RC

Weightlifting:
Overhead Squat (3RM)
18 minutes. Establish a heavy triple for the day, then 95% and 90%.

Metcon (AMRAP – Rounds and Reps)
AMRAP15
12 Alt DB Snatches
12 DB Overhead Squats
6 Burpee Muscle Ups
CRX – 70/50

BBG:
Metcon (Weight)
EMOM10
Odd – 10 Back Rack Lunges
Even – 10 Hollow Body Rocks + 10 Supermen

Metcon (Time)
10 Round Relay
40 Double Unders
10 Shoulder to Overhead
10 Front Squats
RX 95/65#
CRX 135/95#

Weightlifting:
Bench Press (10-8-6-4-2)
Weighted Pull-ups (10-8-6-4-2)

Metcon (Time)
3 Rounds
7 Deadlifts 135/95#
7 Burpees over Bar

3 Rounds
5 Deadlifts 225/155#
9 Burpees over Bar

3 Rounds
3 Deadlifts 315/205#
11 Burpees over Bar

No rest between sections. Change your own weights.
Score = Total Time

Weightlifting:
Snatch Pull + Power Snatch (Build to a max for the day)
Drop sets @95%, 90%

Metcon:
21-15-9
Row (Cal)
Toes To Bar
HSPU

Metcon:
1 Mile Run
75 KB Swings (53/35#)
50 Wall Balls (20/14#)
25 Box Jumps (24/20″)
50 Wall Balls
75 KB Swings
1 Mile Run

After Party:
3 Rounds
:40R/:40L Couch Stretch
:40R/:40L Twisted Cross
:40R/:40L Side Plank

Weightlifting:
Clean and Jerk

15 minutes to find a heavy single

Metcon:
15-12-9
Hang Power Cleans
Chest to Bar Pullups

Rest 3 Minutes, then:

9-12-15
Hang Power Cleans
Chest to Bar Pullups
RX 95/65#
CRX 135/95#
Score = Total time, including rest.

BBG:
EMOM10
Odd – 3 Deadlifts
Even – Max Ring Dips

Metcon (AMRAP – Rounds and Reps):
AMRAP8
10 KB Swings (53#/35#)
10 Thrusters (75#/55#)
Alternating full rounds with a partner.

AMRAP8
10 Cal Row
10 Box Jump Overs (24/20″)

Alternating full rounds with a partner.

5 Rounds (not for time)
8R/8L Alt DB Bench Press
8 Glute Bridge w/ 5s Eccentric + Leg Curl
8 Weighted Ring Rows w/ Feet Elevated
8 Strict Toes To Bar
Circuit through movements with minimal rest. Use first 2 rounds as warmup. Rest 1:30 between rounds.

After Party:
3 Rounds
15 Band Pullaparts
10R/10L Hammer Curls

Weightlifting:
Snatch (15 minutes to build to a heavy single)

Metcon:
Every 5 Minutes x 5
400m Run
5 Snatches (full)
7 Burpees Over Bar
Males – 115/135/155/135/115
Females – 75/95/105/95/75