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
Friday, Jul 19
Workout of the Day
Warm Up (Not Scored)
General FLow
0:30 Childs pose
0:30 Pigeon (right)
0:30 Pigeon (left)
0:30 Scorpions
0:20 Arm circles
0:20 Arm wraps
0:20 Bootstraps
0:20 Cossak squats
0:20 Air squats
Pull Up Flow
:10 Scap pull ups
:10 Kips
2x :10 Kip swings
5 Jumping negative pull ups
3 Pull ups or workout mod
"T.U.P." [HERO] (Time)
15-12-9-6-3:
Power Cleans (135/95)
Pull-ups
Front Squats (135/95)
Pull-ups

Time Cap: 18 Minutes
Front Squat (Optional) (Load)
Heavy Set of 20 Front Squat (Unbroken)
Thursday, Jul 18
Workout of the Day
Warm Up (Not Scored)
General Flow 0:20 each
200m run
Knuckle draggers
Quad pulls
Standing figure 4
Samson (right)
Samson (left)
Upward dog press ups
Hollow body rocks
Push ups
Glute bridge
Alternating v ups
Quick ups
Sit ups
Burpees
200m run
Hold Still (Time)
5 Rounds For Time:
400 Meter Run
30 AbMat Sit-ups
20 Lateral Barbell Burpees
10 Front Rack Reverse Lunges (115/85)

Time Cap: 35 Minutes
Wednesday, Jul 17
Workout of the Day
Warm Up (Not Scored)
General Flow 0:20 each
100m Run
Quad pulls
Knuckle draggers
Forward and back leg swings (right)
Forward and back leg swings (left)
Left to right leg swings (right)
Left to right leg swings (left)
100m run
Body weight staggered stance
goodmornings (right)
Body weight staggered stance
goodmornings (left)
Sit ups
Glute bridge
-into-
V ups
Scale to single leg v ups
Necessary Evil (Time)
For Time:
80 Box Jumps (30"/24")

On the Minute [Starting at 0:00]:
3 Devil's Press (50/35)'s

Time Cap: 15 Minutes
Sumo Deadlift (Optional) (Load)
Heavy set of 20 Sumo Deadlift (Unbroken)
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