Combo- The Weekend
Round 1
Pull Ups
Round 2
Windmills
Round 3
LB + Push Press
One Arm Rows
Goblet Split Squats
RS Swings
Cardio
Endurance- July 11th
Round 1
Snatch + Thruster
Round 2
KB Plank Drag
RS Twist
Can Opener
Cardio
Athletic Performance- July 10th
Round 1
Rowing Sprints
Round 2
PB Double Hop Burpees
KB Pullover Sit Up
PB Z-Hops
KB Traveling Push Ups
PB Rotational Squats
KB H2H Swings
PB In & Outs
Strength- July 9th
Round 1
Barbell Bench Press
Round 2
TRX Bicep Curls & Tricep Ext
Round 3
Dumbbell RDLS
Round 4
DB KB RFE Split Squats
Round 5
Chin Ups
Combo- July 8th
Round 1
DB Deadstop Rows
DB Swings
Round 2
DB LC Cleans
DB Front Squats
Round 3
DB Push Press
Push Ups
Round 4
All of the above!
Cash Out$$
200M Run
Endurance- The weekend
- Swing Cocktail + Cardio
- Press + Cardio
- Alt Dead Clean + Front Squat + Cardio
- One Arm Rows + Cardio
- Figure 8 to Hold + Rev Lunges + Cardio
- Floor Press + Cardio
- Tricep Crush + Cardio
- Snatches + Cardio
HIIT- July 3rd
Round 1
Bike
KB SDHP
Round 2
Ski Erg
Pledge Push Ups
Round 3
Rows
MB Squat Cleans
Strength- July 2nd
Round 1
Barbell Back Squats
Round 2
Dumbbell One Up Chest Press
Round 3
DB KB Kickstand Deadlifts
Round 4
TRX Bicep Curls & Tricep Ext
Round 5
Chin Ups
Combo- July 1st
Round 1
DB KB 1/2 Snatch
DB KB Suitcase Split Squats
DB KB See-Saw Press
Round 2
Kettlebell Diablo
Double Dead Stop Rows
DB Long Cycle Cleans
Double Thrusters
Push Ups
Endurance- Weekend
Round 1
Ascending Swing and Snatch Ladder
Round 2
Pullover Sit Up
RS Twist
Dead Animal Crunch
Round 3
Cardio