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Saturday, Jul 27
Workout of the Day
Warm Up (Not Scored)
General Flow 0:20 each

Quad pulls
Knuckle draggers
Lateral lunges
Lunge with reach
Spiderman
Downward dog
Quick ups
Push ups
Sit ups
Burpees
100m run
Toe to Bar Flow
:10 dead hang
:10 kip swings
5 knee raises
5 knees to chest
5 toes to bar
STEAM ENGINE (Time)
[TEAMS OF 3]
3 Rounds:
200 Meter Team Run
45 Power Snatches
15 Toes to Bar (Each)
-Into-
2 Rounds:
200 Meter Team Run
45 Power Snatches
15 Synchro Burpees
-Into-
1 Round:
200 Meter Team Run
45 Power Snatches
15 Rope Climbs (15')

Barbell: (75/55)

Time Cap: 35 Minutes
Friday, Jul 26
Workout of the Day
Warm Up (Not Scored)
Partner wallball warm up

Grab a medball and a partner
Have partners stand about 10ft apart
Partners will toss the medball back and forth with different styles for about 0:30 each
Chest pass
Underhand throw (granny basketball throw)
Side throw
Have athletes turn to the side and twist to throw
Side throw (opposite directions)
Squat and throw (like a wallball throw)
Box Jump Prep
0:20 step ups
0:20 step downs
0:20 squat jumps
0:20 tuck jumps
0:20 box jumps
Back Squat 3x3 (Load)
Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
PAY IT FORWARD (Rounds + Reps)
AMRAP 15:
55 Wallballs (20/14)
55 Kettlebell Swings (53/35)
55 Box Jumps (24"/20")


KG | (9/6)
Thursday, Jul 25
Workout of the Day
Warm Up (Not Scored)
General Flow

1:00 Bike (easy pace)
0:30 childs pose
0:30 scorpions
0:30 Downward dog
1:00 bike (moderate pace)
0:30 tall plank
0:15 toe taps
0:15 shoulder taps
0:15 push ups
1:00 bike (hard)
HEART & SWOLE (Time)
10 Rounds For Time:
5 Strict Pull-ups
10 Dumbbell Floor Press (50/35)s
15/12 Calorie Bike

Time Cap: 30 Minutes
Wednesday, Jul 24
Workout of the Day
Warm Up (Not Scored)
General Warm Up 0:20 each

Shuttle run
Quad pulls
Knuckle draggers
Figure 4
Shuttle run
spiderman
Inchworm
Lunge + reach
Shuttle run
High knees
Butt kickers
CT Barbell Flow :15 - :20 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats
Deadlift 3x3 (Load)
Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

Points of Performance
Start at standing position
5 Second Negative, explode up
Build in weight
STORM CLOUDS (Time)
For Time:
30 Deadlifts
600 Meter Run
20 Power Cleans
400 Meter Run
10 Front Squats
200 Meter Run

Barbell: (155/105)

Time Cap: 15 Minutes

KG | (70/47)
Tuesday, Jul 23
Workout of the Day
Warm Up (Not Scored)
General Flow
0:20 calf stretch (right)
0:20 calf stretch (left)
0:20 upward dog press ups
0:20 spidermans
0:20 row (32 s/m)
0:20 line hops (forward back)
0:20 sit ups
0:20 row (28 s/m)
0:20 line hops (side to side)
0:20 v ups (or single leg v ups)
0:20 row (24 s/m)
DOUBLED OVER (Time)
3 Rounds For Time:
80 Double Unders
50 AbMat Sit-ups
30/24 Calorie Row
10 Dumbbell Hang Snatch (R)
10 Dumbbell Hang Snatch (L)

Rest 3 Minutes Between Rounds

Dumbbell: (50/35)

Time Cap: 30 Minutes

KG | (32/22.5)
Monday, Jul 22
Workout of the Day
Warm Up (Not Scored)
Get out barbells
Arm circles to arm swings
Trunk twists to bootstraps
Downward dog
Spidermans
Scap push ups
Push ups
Spiderman
Quick ups
Burpees
Shoulder Press 3x3 (Load)
Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
OMAR (Time)
For Time:
10-20-30 Thrusters (95/65)
15-25-35 Bar-Facing Burpees

Time Cap: 18 Minutes

REPEAT FROM 8/9/23

KG | (43/29)
Saturday, Jul 20
Workout of the Day
Warm Up (Not Scored)
General Flow 0:30 each
100m run
Quad pulls
Knuckle draggers
Inchworm + spiderman
Bike
Scorpions
Downward dog + foot pedal
Push ups
Bike
Bunny hops
High knees
Butt kicks
100m run
Clown Around (Calories)
[TEAMS OF 3]
AMRAP 30:
50 Double Unders
200 Meter Run
10 Push Jerks (155/105)
Max Calorie Air Bike
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