MONDAY 7.15.24

Strength

Hang squat clean

5x5 increasing weight

For time:

50 Deadlift (135,95) RX+(155,105)

50 Wall ball (20,14) RX+(25,20)

50/40 Calorie row

40 Deadlift (155,105) RX+(185,130)

40 Wall ball (20,14) RX+(25,20)

40/32 Calorie row

30 Deadlift (185,130) RX+(205,145)

30 Wall ball (20,14) RX+(25,20)

30/24 Calorie row

20 Deadlift (205,145) RX+(225,160)

20 Wall ball (20,14) RX+(25,20)

20/16 Calorie row

10 Deadlift (225,160) RX+(245,170)

10 Wall ball (20,14) RX+(25,20)

10/8 Calorie row

*Reset monitor.

*Each athlete is responsible for changing their own weight. Clips must be on the bar.

SATURDAY 7.13.24

Teams Of Two. One Athlete Works At A Time.

With 40 Minutes On The Clock, Perform:

3000 Meter Relay Med Ball Run (5x300m Each Athlete) (20,14) RX+(25,20)

With Time Remaining: AMRAP Of:

40/36/32 Calorie Bike *Reset

32 Toes To Bar

24 Burpee Box Jump (24,20)

16 Synchronized Plate Overhead Reverse Lunge (45,25) RX+(65,45)

8 Wall Walks

FRIDAY 7.12.24

Strength

Hang Power Snatch + Power Snatch (Touch&Go) + Overhead Squat

5 Sets Increasing Weight

5 Rounds:

With 4:00 On The Clock, Perform:

24 Alternating DB Power Snatch (50,30) RX+(55,35)

12 Front Squat (135,95) RX+(155,105)

With Time Remaining, Max Calorie Bike

*Rest 2:00 After Each Round.

*Score Is Total Bike Calories Between All 5 Rounds.

THURSDAY 7.11.24

Gymnastics/Skill

For Time (15 Minute Cap):

5-4-3-2-1 Rope Climbs

15-12-9-6-3 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+Two 45’s Stacked Each Side)

AMRAP In 15 Minutes:

10 Hang Power Clean (135,95) RX+(165,115)

15 Dual DB Push Press (50,30) RX+(55,35)

20/16 Calorie Row *Reset

60 Double Unders

WEDNESDAY 7.10.24

Strength

Tempo Deadlift

*3 Second Negative, Touch & Go

5x5 Increasing Weight

3 Rounds For Time:

400 Meter Run

30 Wall Balls (20,14) RX+(25,20)

25 American KB Swings (53,35) RX+(70,53)

20 Box Jump Over (24,20) RX+(30,24)

TUESDAY 7.9.24

Strength

4 Sets (Increasing Weight):

8-12 Weighted Push Up

12-15 Barbell Bent Over Rows (Supinated Grip)

AMRAP In 20 Minutes (Ladder Style):

Perform 5 Reps Of Each, Then 10 Reps, Then 15 Reps...Etc.

Burpee

Calorie Bike *Reset

Toes To Bar

*For Women, Calorie Count Is 4, Then 8, Then 12...Etc.

MONDAY 7.8.24

Strength

Front Squat

6x3 Increasing Weight

For Time:

30 Snatches (135,95)

-Rest Exactly 3 Minutes-

30 Clean & Jerks (135,95)

-Rest Exactly 3 Minutes-

21-15-9

Thrusters (95,65)

Pull Ups

*Score Is Total Time Including Rest.

SATURDAY 7.6.24

Teams of two. One athlete works at a time.

For time:

3 rounds:

15 Power clean (135,95) RX+(155,105)

40 Toes to bar

3 rounds:

40/36/32 Calorie row *reset

20 Shoulder to overhead (135,95) RX+(155,105)

3 rounds:

20 Single arm DB devil press (50,30) RX+(55,35)

50 Wall ball (20,14) RX+(25,20)

3 rounds:

30/27/24 Calorie bike *reset

20 Burpee box jump over (24,20)

FRIDAY 7.5.24

Time trial

1 mile run (2x800m)

AMRAP in 20 minutes:

3 Rope climb

6 Hang power snatch (115,80) RX+(135,95)

9 Box jump (30,24)

12/9 Calorie bike *reset monitor

15 Dual DB alternating front rack walking lunge (50,30) RX+(55,35)

THURSDAY 7.4.24

"The Seven"

7 rounds for time:
7 Handstand push-ups (abmat+15’s)
7 Thrusters (135,95)
7 Knees to elbow 7 Deadlift (245,170)
7 Burpees
7 American KB swings (70,53)
7 Pull ups

Also know as “The CIA Seven”, the workout is named in honor of seven CIA officers who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.