July 31, 2019

A.)Rounds For Time:

50 AKBS(53/35)

35 DL(115/85)

50 reverse bodyweight lunges 

35 ab mat sit ups 

**E90sec- 8 WB (20/14)

B.) 5 min running clock: High plank 

**When you break- 5 squat jumps 

July 30, 2019

Velocity

A.)1:30 on : 30 off (9 rounds) 

1st 6 rounds

plate squat jumps

battle ropes

10 sandbag rows + 10 mtn climbers (AMRAP)

Last 3 rounds

10 plank knee taps + 10 plank jacks (AMRAP)

plate G2OH

walking lunges 

REST 2 min 

B.)90/75 calorie row

 **E 90 sec - 6 1-arm DB clean and jerk 

CrossFit

A.  Push Press

5x5 (across)

**work up to a moderate 5 rep for your working weight. 

B. AMRAP 14

1.1.1.2.2.2.3.3.3..

barbell strict press (45/35)/ 

box jump over

over head squat(45/35)

REST 90 sec

CASH OUT: 50 barb...

July 29, 2019

A. Front Squat

Find a heavy 1 rep

B. 10 Rounds(5 sets of 2 rounds each):

Odd Rounds: SU

Even Rounds :Hang Power Cleans (95/65)

1st set : 1min work : 30 sec rest

2nd set : 45 sec work: 30 sec rest

3rd set: 30 sec work: 30 sec rest

4th set: 45 sec work : 30 sec rest

5th set : 1 min work : 30 sec rest

Ex: Set # 1

1 min SU : 30 sec rest

1 min HPC: 30 sec rest

**score is total reps of SU and HPC

July 27, 2019

AMRAP 25 with a buddy!!

100m OH plate carry (45/35)

30 weighted box step overs 

40 calories ( machine of choice)

20 alt 1-leg v ups(R+L=1)

10 MB squat passes (20/14)

*divide reps evenly 

CASH OUT 

Acquire 4 min static plate hold

( 25/15)

**1 person holds while other runs 100m. 

July 26, 2019

A. Deadlift

E2min:

1x12

1x10

1x8

1x6

1x4

**increase each round

**work on performing each rep as an individual rep

B. EMOM 10

Odd Min: ME Wall balls(20/14)

Even Min : REST

* At the 10 min mark- 50 rainbow ball slams

July 25, 2019

Velocity

AMRAP 20

250..450..650..row

4..6..8..DB thrusters

10..15..20..30 bench hops

E5min-8 burpees

REST 5 min

For Time

100 flutter kicks(R+L=1)

50 KB leg lifts 

EMOM 3 burpees

CrossFit

A. Bench Press

-3x5(across)

-2x10 drop sets (drop enough weight to push 10 reps)

B. Christmas in July

11 min AMRAP

7 T2B

25 box jumps (20 inches)

19 plate z-press (35/25)

C. 12 days of core ladder

12 plank knee to elbow(6R/6L)

11 KB side bends 

10 plank knee to elbow 

9 KB side bends

**descending all the way down to 1**

July 23, 2019

6 min stations / 3 min rest after each station

Station A:

-Row/Bike for Cals

- at the 5 min mark

      :1 min walking lunges

Station B: 

AMRAP 6

15 ring rows

20 sec weighted plank

15 plate G2OH(35/25)

Station C: 

AMRAP 6

20 ab mat sit ups

20 AKBS (53/35)

**score is either calories + rounds/reps

July 23, 2019

Velocity

AMRAP 15

10 weighted barbell step ups (55/45)

12 wall balls

10 plate G2OH (35/25)

**on the 15 min mark: Bike 1.5 miles

REST 5 min

20-15-10-5

ring rows

flutter kicks(1R/1L=1 rep)

**end of every round- 100m plate walk (45/35)

CrossFit

A. Push Jerk

5x3 @ 90% of 2rep push press (found last week)

**should be a moderate weight**

B. 4 RFT(10 min cap)

16 SDLHP

10 barbell good mornings

4 wall walks

**barbell : 75/55

July 22, 2019

A. Front Squat

3x10 (across) + 8 alt. forward lunges (after each set)

B. EMOM 12

min 1: 12 hang power snatches 

min 2: 15 goblet squats 

min 3: 12/10 cal bike 

min 4: 6 burpee pull ups

barbell weight (75/55)

KB weight (53/35)

C. Cash Out

3 x max effort banded side leg raises (each leg)

**take rest between sets as needed

July 20, 2019

CrossFit

3 ROUNDS

Run 200m

8 deadlifts

16 1-arm push press 

Run 400m

12 HSPU

12 plank jacks

Run 800m

8 deadlifts

16 1-arm push press 

*Rest 4 min after each round*

barbell weight :165/125

KB/DB weight : 35/25

Family Class 

AMRAP 6

100m plate walk

10 plate squat jumps

8 hanging knee raises

10 plate presses

---REST 2 min--

AMRAP 8

12 (6R/6L) DB snatches

12 reverse lunges (bodyweight)

--REST 2 min--

AMRAP 6

100m plate walk

20 plate toe taps

10 plate presses 

--REST 3 min--

CASH OUT

50 plank high fives

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