For time:
10 Burpee muscle-ups
25 Back squats, 145 lb
10 Power cleans, 145 lb
25 Box jumps, 28″
Run 600m
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7 RFT:
7 hang squat snatch, 65 lb
7 ring dips
7 knee-to-elbow
July 21
4 rounds, 1 min. each station: Row (calories), burpees, jumping squats, rest
July 23
Fran: 21-15-9 rep rounds of: Thrusters; jumping pull-ups or ring rows
Out-of-class workout:
For distance:
Run 4 minutes
Rest 2 minutes
Run 3 minutes
Rest 1 minute
Run 2 minutes
For time:
Run 1600 m
150 Double Unders
50 Burpees
Run 800 m
100 Double Unders
35 Burpees
Run 400 m
50 Double Unders
20 Burpees
Split jerk, 1RM
Power clean, 1RM
July 14
Deadlift 3-3-3-3-3
July 16
3 RFT: Run 200m, 15 kettlebell swings, 10 box dips
Out-of-class workout
For time:
40 squats
1 min. hollow body hold
30 burpees
1 min. plank hold
20 walking lunges
1 min. chair sit against wall
10 push-ups