Training Calendar

July 2018

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1
Sunday, July 1st

No workout posted

2
Monday, July 2nd

Strength 2) HBBS 1x20 @50% of weight from A
Strength HBBS 1) HBBS 4x3 @90%
Conditioning AMRAP14 AMRAP14 3 ring MU 5L/5R DB snatch (70/50) 7L/7R reverse lunge (70/53)
Gymnastics 1. Ring Muscle-ups 1. Ring Muscle-ups Max Unbroken Ring Muscle-ups
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total  Banded Shoulder Distraction – 1:00 Each Side Pectoral Mash – 1:00 Each Side  Foam Rolling – Quads and Adductors – 2:00Banded Hamstring Distraction – 1:00 Each Leg Couch Stretch – 2:00 Each Leg Pigeon Pose – 2:00 each side ACTIVATION At very low intensity (walk through pace): 2 Rounds: 15 Calorie Row or Bike + 5 Spiderman and Reach, each side  12 Calorie Row or Bike + 5 Walkouts  9 Calorie Row or Bike + 5 Good Mornings + 5 Stiff-Legged Deadlifts + 5 Regular Deadlifts (empty BB) 2 Rounds: 5 Scap Retractions + 5 Kip Swings + 1-2 Strict Pull-Ups 30s Double-Unders Into 5:00 of specific warm prep for either ring or pull-up bar work. Progressively warm shoulders through more challenging ranges of motion, based on the movement we are testing today.
Strength 2. Deadlift 2. Deadlift Alternating On the Minute x 12 (6 Rounds): Even – 30 Seconds Max Strict Ring Dips Odd – 6-6-4-4-2-2 Deadlifts Score for max strict ring dips is your *lowest* round. Deadlifts are intended to be touch and go, building to a heavy set of 2 on the final round.
Conditioning 3. Conditioning 3. Conditioning 3 Rounds For Time: 9 Strict Deficit Handstand Push-ups (6″/4″) 15 Deadlifts (275/185) 21 GHD Sit-ups 50 Heavy Rope Double Unders
Midline 4. Midline Conditioning 4. Midline Conditioning Not For Time: 21 Strict Toes to Bar 42 Calorie Row 15 Strict Toes to Bar 30 Calorie Row 9 Strict Toes to bar 18 Calorie Row

3
Tuesday, July 3rd

Strength Every minute for 13 minutes 1st - 3 power clean + 1 jerk 2nd - 3 clusters Rest during 7th minute
Conditioning DU COMPLETED 0-5 minutes 1 minute DU 20 TTB 20 shoulder to overhead (135/95) 5-10 minutes 1 minute DU 20 TTB 15 shoulder to overhead (155/105)
Conditioning Total Working Time 10-15 minutes 1 minute DU 20 TTB 10 shoulder to overhead (175/125)
Warm-up MOBILITY Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side  Foam Rolling: Thoracic (Upper Back) – 2:00  Barbell Assisted Thoracic Opener – 2 sets of 1:00  Wrist Stretches – :30s in each position  Couch Stretch – 2:00 Each Leg  Ankle Flexibility (Dorsiflexion) – 1:00 each foot    ACTIVATION 3:00 Row First :40s of each minute, slow and easy. Final :20s of each minute, ramp up the pace a bit. 3 Rounds, rotating stations every :30 seconds: A) Alternating Samson Stretches B) Glute Bridges C) Alternating Spiderman + Reach  D) Banded Good Mornings Barbell Warmup Complete (2) times, first with an empty barbell, and following with a very light load (+10-20lbs) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats
Conditioning 1. Row/Bike Conditioning 1. Row/Bike Conditioning 3 x 27/20 Calories (Resting 1:00 Between)  4 x 21/16 Calories (Resting :45 Between)  5 x 15/12 Calories (Resting :30 Between)
Strength 2. Front Squat 2. Front Squat 3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 90% 3 Reps @ 80% 1 Rep @ 95% Rest as needed between sets.
Conditioning 3. Conditioning 3. Conditioning Wearing a 20/14 Weight Vest: 21-15-9: Front Squat (135/95) Kettlebell Swings (70/50) 400 Meter Run
Conditioning 4. Odd-Object Conditioning 4. Odd-Object Conditioning 3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s: 1st 50 Meters – Left Arm Overhead, Right Arm Hang 2nd 50 Meters – Right Arm Overhead, Left Arm Hang 3rd 50 Meters – Both Front Rack 4th 50 Meters – Both Overhead *Athlete’s choice on loading. Rest as needed between sets, with the intention  on each set being unbroken. Free to build between sets.
Conditioning 5. Sled Push 5. Sled Push Build to a Heavy 100 Meter Unbroken Sled Push

4
Wednesday, July 4th

Conditioning Badger "Badger" Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Special Warfare Operator Chief Petty Officer Mark T. Carter (SEAL), 27, of Fallbrook, Calif., was killed while conducting combat operations in support of Operation Iraqi Freedom December 11, 2007.  Carter enlisted in the U.S. Navy Oct. 6, 1998, and graduated from boot camp at Recruit Training Command, Great Lakes, Ill., in December. In May 1999, Carter entered Basic Underwater Demolition/SEAL (BUD/S) training in Coronado, Calif., Class 226. It was the SEALs' embodiment of the Navy Core Values of Honor, Courage, and Commitment that drew Carter to volunteer for SEAL training.  "I am honored to serve with and lead men and women like Chief Mark Carter. He was an outstanding SEAL, teammate, and great American," said Carter's commanding officer. "On behalf of my command, I extend my condolences and heartfelt sympathy to his family and friends. His ultimate sacrifice, the most noble act for any American warrior, is our tragic loss and I urge those who knew him to honor his life, in the best way we know how."  Following graduation from BUD/S, Carter served at two West Coast-based SEAL Teams through April 2004. He was assigned to an East Coast-based SEAL team the same month, where he served the remainder of his career.  "Losing any of the warriors serving in Naval Special Warfare is a significant loss, but losing a Chief Petty Officer makes that loss even tougher. Chief Carter served with an enormous heart and constant dedication throughout his career," said Lt. David Luckett, Naval Special Warfare Group 2 spokesman. "Like so many of his brothers in the SEAL community, Chief Carter lived the SEAL Code, and his actions on and off the battlefield embodied everything noble about serving in the Navy and in Naval Special Warfare."  His awards and decorations include two Bronze Stars with "V" for valor, Joint Service Commendation Medal with "V", Navy and Marine Corps Commendation Medal, Navy and Marine Corps Achievement Medal, Navy Unit Commendation, three Good Conduct Medals, Armed Forces Expeditionary Service Medal, two Combat Action Ribbons, Iraq Campaign Medal, Afghanistan Campaign Medal, Global War on Terrorism Expeditionary Medal, Global War on Terrorism Service Medal, National Defense Service Medal, and three Sea Service Deployment ribbons, Navy Expert Rifleman Medal, and Navy Expert Pistol Shot Medal.  Carter, a graduate of Fallbrook Union High School, is survived by his father, mother, three brothers, and four sisters. http://www.navy.mil/submit/display.asp?story_id=33902  
Conditioning 1. “Big Bang” 1. “Big Bang” For Time:  50 Power Cleans (225/155)
Conditioning 2. Conditioning 2. Conditioning 5 Rounds: 21/15 Calorie Assault Bike 15 Chest to Bar Pull-Ups 9 Bench Press (205/145)
Conditioning 3. Skills 3. Skills 10:00 Max Calorie Bike/Row/Run/Swim On the 0:00, 3:30, and 7:00 – 100′ Handstand Walk

5
Thursday, July 5th

Endurance Bike or Erg  3 Rounds 45s hard 15s sprint 2min recovery pace 45s hard 15s sprint 1:30 recovery pace 45s hard 15s sprint  1min recovery pace 45s hard 15s sprint  REST fully (~5 min) btw ea rd
Accessory A) Single Arm Farmers Carry 4x50m L&R
Accessory B) DBall chest carry 4x25m
Accessory C) Half kneeling landmine trunk twist 4x8 L&R
Cool Down ROMWOD
Cool Down Thursday 30 – Upper Body Lats - Foam Roll 2:00 Each Side (Video) Traps - Lacrosse Ball 1:00 Each Side (Video) Pec Minor/Bicep - Lacrosse Ball 2:00 Each Side (Video) Shoulder To Floor 1:00 Each Side (Video) Childs Pose 2:00 Total (Video) Thursday 30 – Lower Body Quad/Adductor - Foam Roll 2:00 Each Leg Couch Stretch 2:00 Each Side (Video) Straddle Pose 2:00 Total (Video) Pigeon Pose 2:00 Each Side (Video) Dorsiflexion (Ankle) 2:00 Each Foot (Video)

6
Friday, July 6th

Gymnastics 1. Gymnastics Conditioning 1. Gymnastics Conditioning For Time: 9 Parallette Handstand Push-ups 3 Legless Ascent And Descent Rope Climbs 7 Parallette Handstand Push-ups 2 Legless Ascent And Descent Rope Climbs 5 Parallette Handstand Push-ups 1Legless Ascent And Descent Rope Climbs
Strength 2. Snatch Balance 2. Snatch Balance (On the 0:00)  Build to a Heavy 1-Rep
Strength 3. Snatch Pull + Hang Squat Snatch 3. Snatch Pull + Hang Squat Snatch (On the 5:00)  Build to 75%
Strength 4. Squat Snatch 4. Squat Snatch (From 10:00 – 15:00)  Build to a Heavy Single
Conditioning 5. Conditioning 5. Conditioning For Time: 20 Power Snatches (115/80) 20 Barbell-Facing Burpees 20 Overhead Squats (115/80) 20 Barbell-Facing Burpees 20 Squat Snatches (115/80)
Midline 6. Midline 6. Midline Not for Time: 750 Meter Row 50 AbMat Sit-ups 500 Meter Row 35 Weighted AbMat Sit-ups (Light Load) 250 Meter Row 20 Weighted AbMat Sit-ups (Heavy Load)
Strength Bench Press 1) Bench Press 1x3 1x8 1x15
Strength Tempo Segmented DL 2) Tempo Segmented DL 3x5
Conditioning Teams of 3 4500m/3750m row Partners switch every 300m/250m

7
Saturday, July 7th

Conditioning 1. Run Conditioning 1. Run Conditioning On the Minute x 10 – 40 Meter Sprint Rest from 10:00 – 12:00 On the 2 Minute x 5 – 100 Meter Sprint Rest from 22:00 – 24:00 On the 3 Minute x 3 – 400 Meter Run
Conditioning 2. Conditioning 2. Conditioning 5 Rounds: 500 Meter Row 12 Box Jump Overs (30/24) 24 Wallballs (30/20)
Accessory 3. Body Armor 3. Body Armor A) Dumbbell Strict Press: Build to a Heavy Set of 7 B) Dumbbell One Legged Deadlift: Build to a Heavy Set of 5 (Each Side) C) Weighted Strict Pull-up: Build to a Heavy Set of 3 D) Turkish Get-Up: Build to a Heavy Set of 1 (Each Side)
Conditioning Teams of 2 200m run (both partners) 5 Rounds DT (115/75) (partners split reps any way) 400m run 4 Rounds DT (135/95) 600m run 3 Rounds DT (165/115) 800m run 2 Rounds DT (185/135) 1000m run 1 Round DT (205/155)

8
Sunday, July 8th

No workout posted

9
Monday, July 9th

Cool Down 2 rounds 2 minute saddle 2 minute pigeon L/R
Strength HBBS 3x3 A) HBBS 3x3 @95%
Strength HBBS 1x20 B) HBBS 1x20 @ 50% of weight from A)
Conditioning AMRAP10 800m run 60 WB (20/14) 40 power cleans (115/75) Max lateral burpees in remaining
Accessory A) Nordic hamstring curl 4x8 B) Triceps kickback 4x8L/R
Conditioning 1. “Van Damme” 1. “Van Damme” For Time: 30 Snatches (135/95) 10 Ring Muscle-ups 30 Clean & Jerks (135/95) 10 Ring Muscle-ups 30 Thrusters (135/95) 10 Ring Muscle-ups
Conditioning 2. Odd-Object Conditioning 2. Odd-Object Conditioning 4 Rounds: 50 Meter Yoke Carry Build to a heavy carry
Conditioning 3. Row Conditioning 3. Row Conditioning On the Minute x 12: Minutes 1-2-3: 21/18 Calories Minute 4: Rest Minute 5-6-7: 18/15 Calories Minute 8: Rest Minutes 9-10-11-12: 15/12 Calories
Midline 4. Midline 4. Midline Tabata Hollow Rocks 8 Rounds of :20 On, :10 Off
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total Banded Shoulder Distraction – 1:00 Each Side Pectoral Mash – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 Banded Hamstring Distraction – 1:00 Each Leg Couch Stretch – 2:00 Each Leg Pigeon Pose – 2:00 each side    ACTIVATION At very low intensity (walk through pace): 2 Rounds: 15 Calorie Row or Bike + 5 Spiderman and Reach, each side 12 Calorie Row or Bike + 5 Walkouts  9 Calorie Row or Bike + 5 Good Mornings + 5 Stiff-Legged Deadlifts + 5 Regular Deadlifts (empty BB) 2 Rounds: 5 Scap Retractions + 5 Kip Swings + 1-2 Strict Pull-Ups 5 Empty Bar Power Snatches 5 Empty Bar Power Clean and Jerks 5 Empty Bar Thrusters Into 5:00 of specific warm prep for either ring or pull-up bar work. Progressively warm shoulders through more challenging ranges of motion, based on if we are completing ring muscle-ups or CTB pull-ups.

10
Tuesday, July 10th

Gymnastics Unbroken Strict Pull-ups 1) Every minute on the minute for 6 minutes Max unbroken strict pull-ups
Gymnastics Ring Dips 2 )Every minute on the minute for 6 minutes Ring dips
Strength Bent-Over Barbell Row 3) Every minuteon the minute for 6 minutes 6 bent-over barbell row (HEAVY)
Conditioning Row For Max Calories 3 rounds 2 minute row/bike for max calories Rest 4 minutes
Accessory Goblet Reverse Lunge A) Goblet reverse lunge (from elevated platform) 4x6L/R
Accessory Tuck Hold B) Tuck hold from ground support 4x:20 seconds
Cool Down 3 minute pancake 2 minute fragon L/R 2 minute keg stretch
Endurance 1. Run Conditioning 1. Run Conditioning 5 Rounds: 1 Minute Run Rest :30 Seconds  :45 Second Run Rest :30 Seconds  30 Second Run
Gymnastics 2. Kipping Parallette Handstand Push-ups 2. Kipping Parallette Handstand Push-ups  For Time (Including Rest):  15-12-9 Rest 2 minutes between sets This will be a benchmark repeated in weeks time. Modify this volume to 12-9-6 or 9-6-3 to ensure that we can complete the first set in at most, 3 sets with shorter breaks between.
Strength 3. Stamina Squat 3. Stamina Squat On the Minute x 12 (3 Rounds): Minute 1 – 6 Back Squats @ 65% Minute 2 – 4 Back Squats @ 70% Minute 3 – 2 Back Squats @ 75% Minute 4 – Rest First week of this progression.
Conditioning 4. Conditioning 4. Conditioning 3 Rounds: 30/21 Calorie Assault Bike 100 Double-Unders 50′ Walking Lunge* (175/115) Round 1 – Back Rack Round 2 – Front Rack Round 3 – Overhead

11
Wednesday, July 11th

Strength Every :75 seconds for 9 rounds 1st: 3 power snatch 2nd: 2 power snatch + OHS 3rd: 1 power snatch + 2 OHS 
Conditioning 1. ”Heavy Glen” 1. ”Heavy Glen” For Time:  30 Clean and Jerks (225/155) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Barbell-Facing Burpees
Conditioning 100 DU 100 weighted box step overs (50/35) 100 DB clean + jerk (50/35) 
Accessory A) Hip extension 4x15 B) Hip thrust w/ band (above knees) 4x20 C) Standing alternating DB curl 4x8L/R
Cool Down 4 rounds 1 minute standing stradle 1 minute frog 1 minute childs pose

12
Thursday, July 12th

Conditioning Run Run 8x600m
Accessory Thursday 30 – Upper Body Lats - Foam Roll 2:00 Each Side (Video) Traps - Lacrosse Ball 1:00 Each Side (Video) Pec Minor/Bicep - Lacrosse Ball 2:00 Each Side (Video) Shoulder To Floor 1:00 Each Side (Video) Childs Pose 2:00 Total (Video) Thursday 30 – Lower Body Quad/Adductor - Foam Roll 2:00 Each Leg Couch Stretch 2:00 Each Side (Video) Straddle Pose 2:00 Total (Video) Pigeon Pose 2:00 Each Side (Video) Dorsiflexion (Ankle) 2:00 Each Foot (Video)
Accessory A) OH barbell hold 4x:45 seconds (use bodyweight) B) Stadler leg lifts 4x15
Cool Down ROMWOD

13
Friday, July 13th

Strength Bench Press 1) Bench press 1x3 2x8 1x15
Strength 1. Tempo Front Squat 1. Tempo Front Squat On the Minute x 10: 1 Repetition (Starting at 65%) Full five second lowering phase to the bottom.
Strength Sumo DL 2) Sumo DL 4x8
Conditioning 2. Odd Object Conditioning (A) 2. Odd Object Conditioning (A) Alternating On the Minute x 10 (5 Rounds): A – 50 Meter Prowler Push B – 5 Thrusters Loading on the prowler is intended to be held across for all five rounds, and is a weight that we can run with. Heavy and challenging, but always unbroken as a run. On the thrusters, the bar starts on the ground every round. Aim to build each round, to a heavy set of five by the final round.
Conditioning 3. Odd Object Conditioning (B) 3. Odd Object Conditioning (B) For Time:  2-4-6-8-10-12-14: Alternating Dumbbell Snatches (70/50) 100 Meter Wreck Bag Run After Each Round (70/50)
Accessory A) Face pulls w/ band 3x20 B) Straight arm pull-downs w/ band 3x15 C) Side plank hold w/ rotation 3x12L/R
Cool Down 2 minute seated forward fold 2 minute hurdler stretch L/R 2 minute thread the needle L/R
Conditioning Every minute for 14 minutes 1st - 5 hang squat cleans (165/115) 2nd - Max burpees
Conditioning ****BONUS**** ****BONUS**** In Teams of 2, AMRAP 20: 50/35 Calorie Assault Bike 50 Kettlebell Swings (70/53) 50/35 Calorie Assault Bike 200 Meter Wreckbag Run (70/50)

14
Saturday, July 14th

Conditioning Teams of 2 10 Rounds (each) 15 wallballs (20/14) 10 reverse lunge w/ WB 100m run w/ WB
Strength 1. Alternating On the Minute x 12 (6 Rounds): 1. Alternating On the Minute x 12 (6 Rounds): Odd – Max Strict Muscle-Ups Even – 5-5-3-3-1-1 Power Snatches Aim here is to hold a consistent number of strict ring muscle-ups between all six rounds. Over the course of the 6 rounds, we will be building towards an eventual heavy single on the power snatch on the fifth round.
Conditioning 2. Conditioning 2. Conditioning Teams of 2 For Time:  50 Chest to Bar Pull-Ups (synchronized) 400 Meter Run (together) 21 Overhead Squats (185/135, synchronized) 800 Meter Run (together) 21 Overhead Squats (185/135, synchronized) 400 Meter Run (together) 50 Chest to Bar Pull-Ups (synchronized)

15
Sunday, July 15th

No workout posted

16
Monday, July 16th

Strength HBBS 1) HBBS 2x2 @90% 2x2 @97.5%
Strength 20 Rep HBBS 2) HBBS 1x20 @50%
Conditioning 5 Rounds 50 DU 10 power cleans (155/105) Walk 100m between rounds
Accessory A) Single-leg hip extension on GHD 4x10L/R B) Single-arm upright row 4x5L/R
Cool Down 2 Rounds 2 minutes keg stretch 2 minutes dragon L/R
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total Banded Shoulder Distraction – 1:00 Each Side  Pectoral Mash – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 Banded Hamstring Distraction – 1:00 Each Leg  Couch Stretch – 2:00 Each Leg Pigeon Pose – 2:00 each side ACTIVATION At very low intensity (walk through pace): 2 Rounds: 15 Calorie Row or Bike + 5 Spiderman and Reach, each side  12 Calorie Row or Bike + 5 Walkouts  9 Calorie Row or Bike + 1 Round of “Strict Cindy” 2 Sets: 5 Wall Squats  7 Empty Barbell Good Mornings 9 Empty Barbell Back Squats 12 Empty Barbell Stiff Legged Deadlifts Steadily build to our back squat working load for the day, as we warm our overhead gymnastic pressing for the handstand pushups between sets.
Conditioning 1. “Everest” 1. “Everest” For Time:  21-15-9 Back Squats (315/225) Strict Handstand Push-ups
Strength 2. Dumbbell Push Press 2. Dumbbell Push Press Build to a Heavy Set of 8
Conditioning 3. Conditioning 3. Conditioning For Time:  30-20-10 One-Arm Dumbbell Hang Clean and Jerks (70/50) Calorie Assault Bike
Conditioning 4. Stamina Conditioning 4. Stamina Conditioning On the Minute x 10: 8 Burpee Box Jump Overs (24/20)
Conditioning 5. Odd-Object 5. Odd-Object Not For Time: 1 Mile Sled Drag Load moderate enough that allows you to complete unbroken.

17
Tuesday, July 17th

Strength/Skill Max UB Strict Chin-Ups 1) EMOM6 Max UB strict chin-ups
Strength/Skill Bench Dips 2) EMOM6 ​Bench dips
Strength/Skill Bent-Over DB Row 3) EMOM6 8L/R bent-over DB row
Conditioning Calories 4 rounds :90 second row for max calories
Accessory Tall Box Step-Up A) Tall box step-up (hold DB at side) 3x8L/R
Accessory L-Sit Hold B) Ground support l-sit hold w/ single-leg lateral movement 3x10L/R 
Cool Down 3 minute standing straddle 2 minute thread the needle L/R 2 minute saddle
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total Banded Shoulder Distraction – 1:00 Each Side  Pectoral Mash – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 Banded Hamstring Distraction – 1:00 Each Leg Couch Stretch – 2:00 Each Leg Pigeon Pose – 2:00 each side ACTIVATION 500 Meter Row, 10 Spiderman and Reach, each leg  400 Meter Row, 8 Walkouts  300 Meter Row, 6 Inchworms  In each row, gradually build from a slow pace to a medium pace. 200 Meter Row. 4 Scap Retractions + 4 Strict Pull-Ups 200 Meter Run, 7 Kettlebell Swings (light), 7 Kipping Pull-Ups Rest 1:00 200 Meter Run, 7 Heavier Swings, 5 CTB Pull-Ups Rest 1:00 200 Meter Run, 7 Swings (workout weight), 3 Ring Muscle-Ups Not for time, but to awaken these movement patterns. Gradually build in speed on the runs and focus on smooth transitions to and from the kettlebell and pull-up bar / rings.
Conditioning 1. Conditioning 1. Conditioning 3 Rounds For Time: 400m run 21 Power Cleans (115/80) 12 Bar Muscle-ups Rest 15 Minutes
Conditioning 2. Conditioning 2. Conditioning For Time: Buy In: 75/50 Calorie Row Then, 3 Rounds: 100 Double Unders 30 GHD Sit-Ups 10 D-Ball Cleans (150/100) Rest 15 Minutes
Conditioning 3. Conditioning 3. Conditioning For Time: 27-21-15-9 Calorie Bike Toes to Bar

18
Wednesday, July 18th

Strength BB Complex Every :75 seconds for 9 rounds 1st: 4 power snatch 2nd: 2 power snatch + 2 OHS 3rd: 1 power snatch + 4 OHS
Conditioning Every 3 minutes for 18 minutes 400m run 2 squat snatches (use same weight as final weight from strength)  
Accessory A) Side plank hold 4x:45 seconds L/R B) Front lever tuck on bar 4x6
Cool Down 4 rounds 1 minute seated forward fold 1 minute frog 1 minute childs pose
Strength 1. Snatch Primer 1. Snatch Primer On the Minute x 7: Snatch Pull Hang Snatch High Pull 2 Hang Power Snatches Perform between 40-50%
Strength 2. Power Snatch 2. Power Snatch On the Minute x 9: 1 Snatch Pull 1 Low Hang Power Snatch
Conditioning 3. Conditioning 3. Conditioning For Time:  200 Double Unders 1,500 Meter Row 100 Wallballs (30/20) 50/35 Calorie Bike 25 Power Snatches (155/105)
Gymnastics 4. Handstand Walk Practice 4. Handstand Walk Practice 10 Minutes of Practice
Endurance 5. Restorative Swim 5. Restorative Swim 30 Minute Swim Effort

19
Thursday, July 19th

Conditioning Run 5 rounds 300m run Rest :60 seconds 200m run Rest :30 seconds 100m run Rest 2 minutes
Strength Single-Arm KB Cossacks Squat A) Single-arm KB Cossack squat (front rack) 4x6L/R B) FLR 4x:60 seconds
Cool Down ROMWOD

20
Friday, July 20th

Strength EMOM15 1st: 5 bench press + 5 plyo pushups 2nd: 5 sumo deadlift SINGLES 3rd: Rest
Conditioning AMRAP20 AMRAP20 30 burpees 30 wallballs (20/14) 30 pull-ups
Cool Down 2 rounds 2 minute elevated pigeon L/R 2 minute split w/ legs on wall
Strength 1. Front Squat 1. Front Squat 3×2 @ 80% 1×1 @ 83%, 86%, 89%, 92%
Conditioning 2. Barbell Conditioning 2. Barbell Conditioning On the Minute x 5: 5 Touch and Go Squat Cleans Same weight across.
Conditioning 3. Conditioning 3. Conditioning AMRAP 4: 27/21 Calorie Row 21 Power Cleans (155/105) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes  AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes  AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20)
Conditioning 4. Bike Conditioning 4. Bike Conditioning 8 Rounds: 15 Seconds Max Effort 1:45 Recovery Pace
Gymnastics 5. Gymnastics Conditioning 5. Gymnastics Conditioning For Quality: 30 Strict Chest to Bar Pull-ups 30 Strict Handstand Push-ups 30 Strict Pull-ups 30 Push-ups 30 Ring Rows 30 Strict Ring Dips

21
Saturday, July 21st

No workout posted

22
Sunday, July 22nd

No workout posted

23
Monday, July 23rd

Strength HBBS 1) HBBS 1x2 @90% 3x3 @80%
Strength 20 Rep HBBS 2) HBBS 1x20 @40%
Conditioning Every 5 minutes for 15 minutes 75 DU 25 TTB 15 squat cleans (105/75)
Accessory A) DB front raise + side raise + bent-over reverse fly 3x 8+8+8 B) Single-arm OH DB triceps extension 3x 12L/R
Cool Down 2 Rounds 2 minutes pigeon L/R 2 minutes frog 1 minute rest (lay face up)
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total  Banded Shoulder Distraction – 1:00 Each Side Pectoral Mash – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 Banded Hamstring Distraction – 1:00 Each Leg  Couch Stretch – 2:00 Each Leg Pigeon Pose – 2:00 each side   ACTIVATION At very low intensity (walk through pace): 2-3 Rounds: 15 Calorie Row or Bike + 5 Spiderman and Reach, each side 12 Calorie Row or Bike + 5 Walkouts  9 Calorie Row or Bike + 1 Round of “Strict Cindy” 3 Sets: 5 Wall Squats  15 Banded Good Mornings  10 Slow Back Squats, with an empty barbell Following, start our build to our first loading on the back squat.
Strength 1. Back Squat 1. Back Squat On the Minute x 9 (3 Rounds): Minute 1 – 5 Reps @ 75% Minute 2 – 3 Reps @ 80% Minute 3 – 1 Rep @ 85%
Strength 2. Front Rack Reverse Lunge 2. Front Rack Reverse Lunge 3 Sets of 12 Repetitions: Set 1 – 40% Set 2 – 45% Set 3 – 50% Percentages based off 1RM Front Squat
Strength 3. Strict Press 3. Strict Press Build to a Max Effort Set of 8 Repetitions
Endurance 4. Aerobic Capacity 4. Aerobic Capacity On the 3:00 x 8: 18/15 Calorie Row 200m run 12/9 Calorie Assault Bike
Midline 5. Midline 5. Midline Not For Time: 50 GHD Sit-Ups 50 Alternating Pistols 50 GHD Sit-Ups

24
Tuesday, July 24th

Accessory Nordic Curls C) Nordic curls 3x8
Gymnastics Max Set Ring MU 1) Max set ring MU  2) Strict ring pull-up + MU + ring dip 3x40% of reps from max set of MU.
Conditioning Row 5 rounds 1 minute row for cals
Accessory Double KB Front Rack Reverse Lunge A) Double KB front rack reverse lunge (from elevated) 3x12L/R
Accessory Landmine Row B) Landmine row 3x8L/R
Cool Down 5 rounds 1 minute half-frog L/R 1 minute saddle
Gymnastics 1. Strict Handstand Pushups Deload Week 1. Strict Handstand Pushups Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups  Athlete’s choice of Parallettes or Plates
Strength 2. Power Clean and Jerk 2. Power Clean and Jerk Alternating On the Minute x 16 (8 Rounds): Even Minutes – 3 Burpee Ring Muscle-Ups Odd Minutes – Hang Power Clean + Power Clean + Split Jerk Sets 1-2 – 65% Sets 3-4 – 68% Sets 5-6 – 71% Sets 7-8 – 74%
Conditioning 3. Conditioning 3. Conditioning 5 Rounds: 5 Power Clean and Jerks (185/135) 10 Chest to Bar Pull-Ups
Endurance 4. Running 4. Running 3 Rounds (21:00 Total): 5:00 Light Pace 2:00 Moderate Pace
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total  Banded Shoulder Distraction – 1:00 Each Side Pectoral Mash – 1:00 Each Side  Foam Rolling – Quads and Adductors – 2:00 Banded Hamstring Distraction – 1:00 Each Leg  Couch Stretch – 2:00 Each Leg  Pigeon Pose – 2:00 each side   ACTIVATION 2 Rounds: 250 Meter Row, 6 Spiderman and Reach, each leg 250 Meter Row, 5 Walkouts 250 Meter Row, 4 Inchworms In each row, gradually build from a slow pace to a medium pace. Power Clean and Jerk Warm-Up Completed with an empty barbell: 5 Good Mornings 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Push Presses 5 Hang Muscle Cleans 5 Split Jerk Strict Presses (press from spit position) Build steadily through the following complex: 1 Hang Muscle Clean 1 Muscle Clean 1 Hang Power Clean 1 Power Clean 3 Split Jerks

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Wednesday, July 25th

Strength Snatch/OHS Every :90 seconds for 9 rounds 1st: 5 power snatch 2nd: 1 power snatch + 3 OHS 3rd: 3 squat snatch
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total Banded Shoulder Distraction – 1:00 Each Side Pectoral Mash – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 Couch Stretch – 2:00 Each Leg  Pigeon Pose – 2:00 each side ACTIVATION 5:00 Light Bike, into 3 Rounds: 5 Pushups 7 Hollow Rocks  9 Superman Rocks  3 Rounds: :30s “Flying Bike” Sprint* :30s Calithenics (below) *Flying Bike Sprint – First 10 seconds, slow, recovery pace. Middle 10 seconds, a touch faster, but still on the moderate side. On the final 10 seconds, fast pace. Over the course of the three rounds, steadily increase this “fast pace” so that our last is close to a hard sprint. We are steadily aiming to ramp up our intensity here for the workout. Round 1 – Alternating Spiderman and Reach  Round 2 – Alternating Samson Stretch  Round 3 – Steady, paced, burpees (no more than 7) Rest two minutes after, directly into 3 primer rounds: 5 Calorie Bike, 3 Burpees, 3 Calorie Bike Rest 1:00 – 1:30 between efforts, and much like our “Flying Sprints” above, we are looking to gradually increase our intensity throughout. Final effort should be at slightly above workout effort. We are purposefully getting back on the bike after our quick three burpees so that we can train our remount, which can cost athlete’s seconds during a fumble.
Conditioning 1. “Death Race” 1. “Death Race”  5 Rounds: 15/10 Calorie Assault Bike 10 Burpees
Strength 2. Squat Snatch 2. Squat Snatch On the Minute x 12 (3 Rounds): Minute 1 – 3 Reps @ 70% Minute 2 – 2 Reps @ 73% Minute 3 – 1 Rep @ 76% Minute 4 – Rest
Accessory Ground support l-sit hold w/ single-leg lateral movement 3x10L/R 
Cool Down 3 rounds 10L/R thoracic rotations 1 minute dead hang from bar
Accessory 3. Deadlift Accessory 3. Deadlift Accessory 3 Sets of 8: Sumo Deadlift 3 Sets of 12: Romanian Deadlift Accumulate 30 Glute Ham Raises
Cool Down 4. Recovery Row 4. Recovery Row 20 Minute Recovery Row
Conditioning 00:00 - 02:00 00:00 to 02:00  Every :30 seconds  5 bar facing burpees
Conditioning 02:00 to 06:00 02:00 to 06:00 Every minute 5 bar facing burpees  10 deadlifts (205/155)
Conditioning 06:00 to 18:00 06:00 to 18:00 Every 3 minutes 10 bar facing burpees 10 deadlifts (155/105) 20 WB (20/14)

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Thursday, July 26th

Conditioning Bike Calories 6 rounds 800m run :30 seconds bike at hard pace
Accessory A) Tall-kneeling plate extension 4x8 B) Hanging l-sit hold 4x:30 seconds
Cool Down Thursday 30 Thursday 30 Upper Body Lats - Foam Roll 2:00 Each Side (Video) Traps - Lacrosse Ball 1:00 Each Side (Video) Pec Minor/Bicep - Lacrosse Ball 2:00 Each Side (Video) Shoulder To Floor 1:00 Each Side (Video) Childs Pose 2:00 Total (Video) Lower Body Quad/Adductor - Foam Roll 2:00 Each Leg Couch Stretch 2:00 Each Side (Video) Straddle Pose 2:00 Total (Video) Pigeon Pose 2:00 Each Side (Video) Dorsiflexion (Ankle) 2:00 Each Foot (Video)
Cool Down ROMWOD

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Friday, July 27th

Strength Bench Press EMOM15 1st: 5 tempo bench press (3111)
Strength Sumo Deadlifts 2nd: 5 halting sumo deadlifts (pause 1" off floor, touch and go reps) 3rd: Rest
Strength 1. Front Squat 1. Front Squat On the 2:00 x 6: 2 Tempo Front Squats 5 Second Negative, 2 Second Pause in bottom. Sets 1-2 – 63% Sets 3-4 – 66% Sets 5-6 – 69%
Skill 2. Skills 2. Skills Alternating On the Minute x 10: Even Minutes – 3 Dumbbell Overhead Squats (Each Arm) Odd Minutes – 50′ Handstand Walk
Conditioning 3. “Cement Mixer” 3. “Cement Mixer” 7 Rounds, On the 3:00: 400 Meter Run 12 Toes to Bar
Conditioning 4. Odd Object Conditioning 4. Odd Object Conditioning AMRAP 8: Row Calories On the Minute – 3 D-Ball Cleans (150/100)
Conditioning 10 Rounds 10 lunges (5L/R) 1 clean and jerk (225/155) 10 Rounds 10 push-ups  1 clean and jerk (225/155) 10 Rounds 10 box jumps (24/20) 1 clean and jerk (225/155)

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Saturday, July 28th

Strength 1. Weightlifting 1. Weightlifting On the 2:00 x 5 Sets: 1 Power Clean and Jerk 2 Power Snatches 5 Thrusters
Conditioning 2. “Limitless” 2. “Limitless” Teams of 3: AMRAP 7:  100/70 Calorie Assault Bike  Max Clean and Jerks (155/105) Rest 3 Minutes AMRAP 6: 80/60 Calorie Assault Bike  Max Power Snatches (135/95) Rest 3 Minutes AMRAP 5: 60/40 Calorie Assault Bike  Max Thrusters (115/80)
Conditioning 3. Swim Conditioning 3. Swim Conditioning 30 Minute Recovery Swim

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Sunday, July 29th

No workout posted

30
Monday, July 30th

Strength 1) HBBS Work to a heavy 2RM
Strength 20 Rep HBBS 2) HBBS 1x20 @60% of 2RM
Conditioning 3 Rounds 30 air squats 10 lateral burpees 10 pullups Rest 1 minute 2 Rounds 30 front squats (95/65) 10 lateral burpees 15 pullups 1 Round 30 thrusters (95/65) 10 lateral burpees 20 pullups

31
Tuesday, July 31st

Strength EMOM10 1st - 30 DU 2nd - power clean + jerk, 1.1.1+1 (add weight across) Goal of this is to elevate HR with DU and still perform reps with solid techinque at higher loads. DU work should take no longer than :30s.  
Conditioning Every 7mins for 21mins 400m run 30 TTB 20 russian KBS (70/53) 10 box jump overs (30/24)
Gymnastics Ring MU turnover + ring lockout hold, 3 sets of singles @ 60% of reps from last week   If completed 10 UB MU, then will perform 3 sets of 6 singles. Each single consists of turnover into catch, then press into lockout and hold for 2 seconds. Pause in catch position for a count beofre pressing into lockout.  (Scale with ring rows to within one rep of failure, then hold dip lockout for max time)

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