WARM-UP

1 ROUND
10 Calf Raises
20 Bunny Hops
10 Alt. Calf Stretches
5 Inchworm + Up Dog to Down Dog
10 Elbow Punches
10 BB RDL

Into…

1 ROUND
30 Single Unders
10 Single Single Double Under Attempts
10 SLOW Alt. Single Leg BW RDL
10 Elbow Punches
10 Up-Downs

Into…

1 ROUND
10 Single Double Single Double Under Attempts
30 Double Unders or 50 Single Unders
10 Hang Muscle Cleans
10 Up-Downs Over Bar

STRENGTH (ALL) — EMOM x 5 MINUTES 5 Hang Power Cleans*

Hang Power Clean for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

WORKOUT (PEFORMANCE)

EVERY 4:00 x 5 SETS
30 Double Unders
15 Hang Power Cleans (115/75)
30 Double Unders
15 Up-Downs Over Bar*

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (52.5/35)

WORKOUT (FITNESS)

EVERY 4:00 x 5 SETS
50 Single Unders
15 Hang Power Cleans (75/55)
50 Single Unders
15 Up-Downs*

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2 ROUNDS
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Rebound Pose

(No Measure)

WARM-UP

1 ROUND
100m Overhead Banded Run*
10 Plank to Pike
10 Bird Dogs
3/3 Scorpion Stretch

Into…

1 ROUND
10 Banded Pass Throughs
5 Push-Up to Pike
:30 High Plank
8 Cat Cow

Into…

1 ROUND
8 Strict Press
5/5 ½ Kneeling SA DB Strict Press
20 Shoulder Taps
5 Push-Ups

STRENGTH (ALL) — 8-6-4 | 8-6-4* Strict Press

Shoulder Press for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps
#4: 8 reps
#5: 6 reps
#6: 4 reps

WORKOUT (PERFORMANCE)

EMOM x 10 MINUTES
5 Push-Ups + 5 DB Push Press (50/35)*

*Increase DB Push Press by 2 each round. Ex: RND 1= 5, RND 2= 7 and so on. If you can not complete the reps in the minute, drop down to a number you can complete then add 2 reps each round until end of workout.

(No Measure)

WORKOUT (FITNESS)

EMOM x 10 MINUTES
5 Knee Push-Ups + 5 DB Push Press (35/20)*

*Increase DB Push Press by 2 each round. Ex: RND 1= 5, RND 2= 7 and so on. If you cannot complete the reps in the minute, drop down to a number you can complete then add 2 reps each round until end of workout.

(No Measure)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :45 Foam Roll Lats
MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball
MIN 3 – :45 Rebound Pose

(No Measure)

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) 3 SETS
6/6 Overhead Split Squats*

*Keep weight Light.

(Score is Weight)

2.) EMOM x 8 MINUTES*
1 Strict Pull-Up
+
2 Strict Chest to Bars

*Use band if needed.

(No Measure)

WARM-UP

2:00 Row

Into…

AMRAP x 5 MINUTES
10 Alt. Deadbugs
10 Jumping Air Squats
10 Alt. Tall Step-Ups
10 Empty Barbell Front Squats

Into…

2:00 Row

WORKOUT (PERFORMANCE)

AMRAP x 32 MINUTES
1000/800m Row
50 Sit-Ups
25 Box Jumps (30/24)
20 Front Squats (95/65)

(Score is Rounds + Reps)

KG BB: (42.5/30)

WORKOUT (FITNESS)

AMRAP x 32 MINUTES
800/600m Row
50 Sit-Ups
25 Box Jumps (24/20)
20 Front Squats (65/45)

(Score is Rounds + Reps)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
5 KB Jefferson Curls

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

AMRAP x 4 MINUTES
100m Jog
5 Bootstrappers
10 Bird Dogs
5 Scap Pull Ups

Into…

AMRAP x 4 MINUTES
8 SLOW BB RDL
8 Ring Rows
8 Kip Swings

STRENGTH (ALL) — 8-6-4 | 8-6-4* Deadlift

Deadlift for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps
#4: 8 reps
#5: 6 reps
#6: 4 reps

WORKOUT (PERFORMANCE)

AMRAP x 9 MINUTES
100m Run
5 Deadlifts (275/185)
10 Pull-Ups

(Score is Rounds + Reps)

KG BB: (125/85)

WORKOUT (FITNESS)

AMRAP x 9 MINUTES
100m Run
5 Deadlifts (185/135)
10 Ring Rows

(Score is Rounds + Reps)

KG BB: (85/60)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

AMRAP x 5 MINUTES (GENERAL PREP)
30 Single Unders
4 Cossack Squats
4 Kang Squats
4 Yoga Push-Ups
100m Run

Into…

2 SETS (SPECIFIC PREP)
30 Single Unders or 15 Double Unders
10 Front Squats
10 Strict Presses
100m Run

Into…

1 SET
60 Single Unders or 30 Double Unders
10 Thrusters
100m Run

STRENGTH (ALL) — 10-8-6 | 10-8-6* Back Squat

Back Squat for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 10 reps
#5: 8 reps
#6: 6 reps

WORKOUT (PERFORMANCE)

3 SETS
AMRAP x 4 MINUTES*
30 Double Unders
5 Thrusters (95/65)
100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off

(Score is Total Rounds + Reps)

KG BB: (42.5/30)

WORKOUT (FITNESS)

3 SETS
AMRAP x 4 MINUTES*
60 Single Unders
5 Thrusters (65/45)
100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**

*Nasal only breathing
**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Row
MIN 2 – :40 Alt. Deadbugs (2nd Round → :40 Sit-Ups)
MIN 3 – :40 KB SDHP
MIN 4 – :40 Plank Hold (2nd Round → :40 Up-Downs)

WORKOUT (ALL)

3 SETS FOR TIME
40/35 Cal Row
40 Sit-Ups
30/25 Cal Row
30 Tuck-Ups
20/15 Cal Row
20 Up-Downs

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

2 ROUNDS
10 WB Squats*
10 WB Push Press*
10 Scap Push-Ups
7-10 Push-Ups

*RND 2 complete 5 WB Thrusters + 5 WB Push Press.

Into…

2 ROUNDS
5 BB Deadlifts
5 Hang High Pulls
5 Hang Muscle Cleans
10 Elbow Punches

“HOLLEYMAN”

30 ROUNDS FOR TIME
5 Wall Balls (20/14)|(14/10)
3 Handstand Push-Ups
1 Power Clean (225/155)|(155/105)

(Score is Time)

KG WB: (9/6)|(6/5)
KB BB: (100/70)|(70/47.5)

“HOLLEYMAN (FITNESS)”

30 ROUNDS FOR TIME
5 Wall Balls (14/10)
3 Hand Release Push-Ups
1 Power Clean (155/105)

(Score is Time)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) EMOM x 5 MINUTES
:25-:30 Wall HS Hold*

*Try finding a balance point with only one foot or without your feet on the wall.

-Into-

ON A 10:00 RUNNING CLOCK…
Practice HS Holds*

*Options…
Kick up + cartwheel out
Kick up + hold
Kick-up + walk

(No Measure)