August 2

Bench Press 3×3 @ 90% of max

Then

5 Rounds For Time Of:
7 – Cleans (135/95)
21 – Wall Ball

August 1

Back Squat 7-5-5-3-3-3-1-1-1-1

Core TBD by group after squats

July 31

Max Effort Deadlift

4 Rounds For Time Of:
15 – Sumo Deadlift High Pull (95/75)
20 – Pull Ups

July 30th

At the track
400m repeats, recover 90 seconds
“Buy in” is 10 rds. Goal is 12 rds. Choose pace wisely.

July 29th

Bench Press 3×3 @ 90% of max

Then

As Many Rounds As Possible In 12:00 Of:
200m – Run
25 – Air Squats

July 27th – at the lake

Crip, my sister, and I (sister scaled)

5 rounds for time – tireflips, air squats, pushups, situps
round 1 – 100, 75, 50, 25
round 2 – 75, 50, 25, 5
round 3 – 50, 25, 5, 5
round 4 – 25, 5, 5, 5
round 5 – 5, 5, 5, 5

29:45

what’s next:
swim .2 miles

what’s third:
paddle board 1.5 miles

July 26

Bench Press 4X5 @ 85% of max

or

Max effort weighted pullup

Then

AMRAP in 10 minutes of

Pullups (10 pushup penalty every time you drop off the pullup bar)

July 25

Repeat 800m, recover 3 minutes

July 24

Front Squat 8X2 @ 65% of max

Then

5 – 5 – 5 – 5 – 5 – Shoulder Press
3 – 3 – 3 – 3 -3 – Push Press
1 – 1 – 1 – 1 – 1 – Push Jerk

July 23

For Time

Run 1 mile
Row 1600
Run 1 mile

July 22

Bench Press 4X5 @ 85% of max

3 Rounds for time

25 KB swings @1.5 pood
25 Burpees

July 20: The Dynamic Duo

For Time:

Swim .2 miles
Run 3.75 miles
Swim .2 miles

July 19

Max Effort Shoulder Press

Max Effort Clean

Core Cooldown TBD by people that show up

July 18

Bench press 5X5 @ 80% max

Then

5 Rounds for time:

10 pullups
20 DB snatches @ 55 lbs
40 Air squats

July 17

“Grace”

30 Clean & Jerk @ 135lbs

July 16 Track Day

400, 600, 800, 1000, 1200 rest 2:00 after each interval

July 15

Bench press 5X5 @ 80% of max

For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deadlift (75% 1RM)
Handstand Push Ups

July 12

For Time:
21 – Shoulder Press (95/65)
Run 400m
21 – Push Press (95/65)
Run 400m
21 – Push Jerk (95/65)
Run 400m

July 11

Crips marathon training: Bench press 5X7 @ 75 % of max

5 Rounds for time

5 Strict pullups
5 Knees to elbows
50 walking lunge steps

July 10

Max Effort Back Squat

Then

As many rounds as possible in 6:00 of
2 Power cleans @ 90%
10 back extensions