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)

WARM-UP

25’ LINE DRILLS
Knee Hug to Groiner w/ Twist
Walking Quad Pulls
Shoo the Chickens
Figure 4s
High Knees
High Kicks
Butt Kickers

Into…

2 ROUNDS
400m Run
10 Scap Pull-Ups
10 Kip Swings
10 Ring Rows
10 Barbell Strict Press

STRENGTH (ALL) — 10-8-6 | 10-8-6* Strict Press

Shoulder Press for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 10 reps
#5: 8 reps
#6: 6 reps

WORKOUT (PERFORMANCE)

FOR TIME
800m Run
50 Pull-Ups

(Score is Time)

WORKOUT (FITNESS)

FOR TIME
800m Run
50 Jumping Pull-Ups

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll

-Rest as Needed b/t Sets-

(No Measure)

2-3 SETS FOR QUALITY
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll

-Rest as Needed b/t Sets-

(No Measure)

“PUENTES”

For Time

-7 Wall Walks

-503m Run with Partner*

-21 Burpee box Step-ups with Partner*

-503m Run with Partner*

-20 Kettlebell Swings

-503m Run with Partner*

-15 Over head Walking lunges (15 per Leg)

-503m Run With Partner*

*Partner for this work out will be a 53/35lb kettlebell.

WARM-UP

1 ROUND
10 Air Squats
5/5 Cossack Squats
10 Calf Raises
10/10 Ankle Circles
10 Kang Squats
10 Jumping Air Squat

Into…

2 ROUNDS
20 Single Unders→ Dubs
10 MB Front Squats → MB Thrusters
8 MB Press
6 MB Around the World
8 Kip Swings
6 Strict Hanging Knee Raise → Kipping K2C

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Back Squat

WARM-UP

2 ROUNDS
5 Push Up to Down Dog
10 Good Mornings
5/5 Spidermans w/ Twist
1:00 Cardio of Choice

Into…

2 ROUNDS
10 KB Deadlifts (RND 2: 10 RKBS)
5/5 Bent Over Rows
:15/:15 SA Front Rack Hold (RND 2: SA OH Front Rack Hold)
:30 Cardio of Choice

WORKOUT (ALL)

EMOM x 30 MINUTES
MIN 1&2 – Cardio Choice
MIN 3 – :50 KB Alt. Bent Over Row (Athlete Choice)*
MIN 4 – :50 Russian KB Swing
MIN 5 – :25/:25 KB Overhead Hold (L/R)*
MIN 6 – Walking Rest

*Double KB or Double DB Row / Hold Optional for :50.

(No Measure)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
:30 Lat/Prayer Stretch on Box
5/5 Staggered Stance Good Mornings
10/10 Ankle Distractions*

*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

1 ROUND
10 Up Down Down Dogs
10 Groiners
20 Pike Shoulder Taps
10 Pogo Hops

Into…

1 ROUND
8 Cat Cow
8 Bootstrappers
8/8 Half Kneeling Plate Press
8 Box Jumps

Into…

1 ROUND
10 Elbow Punch
10 Hang Muscle Cleans
8 Tempo Strict Press
8 Box Jump Overs

STRENGTH (ALL) — ON A 15:00 RUNNING CLOCK… Build to a 3-Rep Strict Press

Shoulder Press for load:
#1: 3 reps

WORKOUT (PERFORMANCE)

4 SETS FOR TIME
20 Box Jump Overs (24/20)
20 Push Press (115/75)

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

KG BB: (52.5/35)

WORKOUT (FITNESS)

4 SETS FOR TIME
20 Box Jump Overs (20)
20 Push Press (75/55)

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY
5:00 Foam Roll or Barbell Smash of Choice

(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.) 3-4 SETS
:10 Tripod Headstand Hold*
6-8 Alt. Single Leg Extensions**
:10 Headstand Hold
6-8 Alt. Single Leg Drops***

-Rest As Needed b/t Sets-

*Place palms and crown of head on the floor so they create a triangle. Walk feet up towards elbows until you can place knees on triceps. Hold this position.
**From the Tripod Headstand Hold slowly extend one leg up and to the sky. Hold for :01-:02 and then lower down.
**From fully extended Headstand Position, slowly drop one leg until the hip is at 90 degrees and then bring it back to extension. The leg dropping should remain almost completely straight at all times.

(No Measure)

WARM-UP

2 ROUNDS
1:00 Bike (EZ-MOD Pace)
10 Scap Ring Rows
6/6 Single Arm Ring Rows
10 Deadbugs

Into…

1-2 ROUNDS (Time Permitting)
12/10 Cal Bike
10 Scap Pull-Ups
5 Lat Push-Downs*
10 Kip Swings

*Start in Active Hang, push down on the bar to engage the lats, slowly return to Active Hang.

SKILL (PERFORMANCE)

EMOM x 6 MINUTES
1 Strict Pull-Up
+
2 Pull-Ups
+
2 Chest to Bars

(No Measure)

SKILL (FITNESS)

EMOM x 6 MINUTES
2 Kip Swings
+
2 Half Pull-Ups
+
2 Pull-Ups

(No Measure)

WORKOUT (PERFORMANCE)

AMRAP x 20 MINUTES
20/15 Cal Assault Bike*
10 Pull-Ups
20 Sit-Ups
10 Chest to Bars

(Score is Rounds + Reps)

*Cal C2: 25/20
Cal Echo: 15/12

WORKOUT (FITNESS)

AMRAP x 20 MINUTES
15/12 Cal Assault Bike*
10 Jumping Pull-Ups
20 Sit-Ups
10 Pull-Ups

(Score is Rounds + Reps)

*Cal C2: 20/15
Cal Echo: 12/10

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Row (Nasal Breathing Only)

-Rest as Needed b/t Sets-

(No Measure)