Monday 07-29

“HOT SAUCE”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
Rest 3 Minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
Rest 3 Minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Tuesday 07-30

BUILD TO HEAVY COMPLEX:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
“NOWHERE FAST”
For Time:
50 Power Cleans (155/105)
*On the Minute: 5 T2B

Wednesday 07-31

PUSH PRESS
*Build to Heavy 3
“TRAIL BLAZER”
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)

Thursday 08-01

“AIR BNB”
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest

Friday 08-02

3 POSITION POWER SNATCH
*Build to Heavy Complex
“HOP SCOTCH”
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

Saturday 08-03

“HEARTBURN”
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Sunday 08-04

“SHELF LIFE”
Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 12/9 Calorie Assault Bike
Even Minutes: “X” Power Cleans
Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans