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)

WARM-UP

1-2 ROUNDS
6 Push-Up to Down Dog
6 Alt. Elbow Punches
6/6 Sciatic Nerve Flosses

into…

AMRAP x 6 MINUTES
6 Barbell Goodmornings
6 Alt. Deadbugs
6 Hang Muscle Cleans
6 Burpees over the Bar

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

Deadlift for load:
#1: 3 reps

“POWER ELIZABETH (PERFORMANCE)”

FOR TIME
21-15-9
Power Cleans (135/95)
Ring Dips

(Score is Time)

KG BB: (60/42.5)

“POWER ELIZABETH (FITNESS)”

FOR TIME
21-15-9
Power Cleans (95/65)
Dips*

*Option for Box, Bench, or Rings.

(Score is Time)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
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.) 5×5
Push Jerk*

*Keep weight Light-Mod. Practice a wider stance, roughly squat stance, and practice cycling the barbell.

(Score is Weight)

2.) EMOM x 8 MINUTES
3-5 Wall Facing Handstand Push-Ups*

*If unable to do this movements, complete Pike Push-Ups instead.

(No Measure)

WARM-UP

AMRAP x 5 MINUTES
8/6 Cal Bike
10 Scap Push-Ups
10 Alt. Plank or Pike Shoulder Taps
5/5 Single Arm DB Deadlifts

Into…

AMRAP x 5 MINUTES
8/6 Cal Bike
5 Push-Ups to Down Dog
5/5 Single Arm DB Hang Snatch*
:15 Handstand or Pike Hold

*On the second go around, switch to 8 Alt. Hang DB Snatches.

SKILLS (ALL)

ON A 10:00 RUNNING CLOCK…
Practice Inversion Movements…

Inversion Movement Options…
Cartwheels
Somersaults
Tripod Headstand Hold
Wall/ Free Standing Handstand Hold

(No Measure)

WORKOUT (PERFORMANCE)

4 SETS FOR TIME
3 Wall Walks
8 Handstand Push-Ups
12 Alt. Hang DB Snatches (50/35)
24/20 Cal Assualt Bike*

-Rest 2:00 b/t Sets-

(Score is Slowest Time — Not Including Rest)

*Cal C2
Cal Echo

KG DB: (22.5/15)

WORKOUT (FITNESS)

4 SETS FOR TIME
3 Wall Walks
8 DB Strict Press (35/20)
12 Alt. Hang DB Snatches
20/15 Cal Assualt Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Time — Not Including Rest)

*Cal C2
Cal Echo

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

ON A 10:00 RUNNING CLOCK…
Foam Roll Lats and T-Spine

(No Measure)

EXTRA CREDIT

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.

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Push Jerk*

*Slightly heavier than last week.

(Score is Weight)

WARM-UP

1 ROUND
200 M Run
10/10 Leg Swing
10 Calf Raises
10 Alt Shoo the Chickens
10 Alt Open the Gate hip openers

Into…

2 ROUNDS
1:00 Row
30 Single Unders → 30 Dubs
:15 Hollow Hold + 10 Hollow Rocks

WORKOUT (ALL)

AMRAP x 35 MINUTES
2000/1800m Row
150 Double Unders
1 Mile Run
50 Sit-Ups

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash

-Rest As Needed b/t Sets-

(No Measure)

WARM-UP

1 ROUND
5 Up Dog-Down Dogs
10 Groiners
10 Elbow Punches
10 Scap Pull-Ups

Into…

1 ROUND
8 Good Mornings
8 Cossack Squats
8 Hang Muscle Cleans
8 Ring Rows

Into…

1 ROUND
6 Clean Deadlifts
6 Narrow Stance Air Squats
6 Hang Power Cleans
1-3 Strict Pull-Ups OR Low Ring Turnovers

EXTENDED WARM-UP

EMOM x 8 MINUTES
MIN 1 – 1-3 Reps of Muscle-Up Skill or Pull-Up
MIN 2 – 1 Rep of Barbell Complex (Building to Workout Weight)*

*Barbell Complex…
1 Clean Deadlift
+
2 Hang Power Cleans

(Score is Heaviest Weight)

Nasty Girls V2

3 rounds for time of:
• 50 one-legged squats, alternating
• 7 muscle-ups
• 175-lb. hang power cleans, 10 reps

Nasty Girls

3 rounds for time of:
• 50 Squats
• 7 Muscle-ups
• 135 lb Hang power cleans, 10 reps

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.) 3-4 SETS
:20-:30 Wall HS Hold
10-12 Wall Shoulder Taps
:20-:30 Tripod Headstand Hold*
10-12 Alt. Single Leg Extensions**

-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 onto 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.

(No Measure)