July 31: Ring day

5 rounds

max rep ring dip
max rep ring push up
max rep ring body row

cool down run

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July 26:

Bench Press:
3×8, 3×6, 3×4
Descending Drop sets of 8-10 reps @ 125, 105, 85, 65
Ascending sets of max reps back up to 125

Metcon: 3 rounds of the following
1. 8 x DB Rows
2. Waiters Walk
3. 8 x Body Row
4. Farmers Walk

Core: 12 Rnds of 10 pot luck style

July 19

Filthy Fifty

50 Box jump, 24 inch box
50 Calorie Row
50 Kettlebell swings, 1.5 pood
Walking Lunge, 50 steps
50 GHD
50 Hang Snatch, 75 pounds
50 Back extensions
50 Pull-ups
50 Burpees
50 Double Unders

July 6 – The Bear

  • 5 Rounds For Load
  • Complete 7 Unbroken Sets of this Complex:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

 

core cool down – bruce lee abs