July 2023

Day 1 Monday 230731   A For Time 25:00 cap 30.20.10.20.30. Medball cleans 20/14 Box step-ups nte 20” Trunk rotations (2 for 1) 30 sec hollowbody rocks after each round including the last round

Day 7 Sunday 230730 RedShed Rest Day

Day 6 Saturday 230629 Coach's choice Classes 7, 8, 9am

Day 5 Friday 230728 REPEAT 200807   A. EMOM 32:00 Goal is to increase barbell load as you go. Pull-up segment should be MU/C2B/ Pull-up kipping or jumping, no ring rows. Min 1: 12-15 wallballs 20# 10’/ 14# 9’ Min 2: 3 clean & jerks Min 3: 5-7 c2b/pull-ups, 3-5 MU bar/ring Min 4: 8

Day 4 Thursday 230727   A. Cap 25:00 5K row/ski or 10k bike 30 sec FLR every 500m/1000m B. Yoga

  Day 3 Wednesday 230726   A. AMRAP 30:00  400m farmer’s carry athlete’s choice 200m run 100’ bear crawl (16 lengths of stall mats) 20 reps skill work 1 Single arm overhead plate carry to the curb nte 45 Single arm overhead plate carry back 20 plate G2OH with OH carry plate 20 reps skill

Day 2 Tuesday 230725 BENCH PRESS 1RM RETEST   A. Bench press 0:00 5 reps 2:00 3 reps 4:00 3 reps 6:00 1 rep 8:00 1 rep 10:00 1 rep 12:00 1 rep Rest to 18:00 then B B. EMOM 3:00 3 T2B 3 Hang power cleans 155/115 3 Front Squats Rest 2:00 then C

Day 1 Monday 230724 REPEAT 201110   A. 10.8.6.4.2. Alt DB Power snatches, build as you go Snatch every 3:00 10 burpees at dot  (10) 0:00, (8) 3:00, (6) 6:00, (4) 9:00, (2) 12:00 Rest to 15:00 then B B. 3:00 Max running distance  Rest to 23:00 then C C. AMRAP 7:00 @ 90% effort

Day 7 Sunday 230723 RedShed Rest Day

Day 6 Saturday 230722 Coach's Choice Classes 7, 8, 9am