314 Week of 7/1
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MondayTuesdayWednesdayThursdayFridaySaturday
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7/17/27/37/47/57/6
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WarmupWarmupWarmupWarmupWarmupWarmup
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Tendon WarmupArm Circles2 Rounds500m Row1000m RowSpealler Warmup
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20 Quarter SquatsArm Swings400m RunSpealler Warmup3 Rounds400m Run
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20 Side to Side Quarter Lunges3 Rounds15 KBS10 Pullups
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20 Quarter Squats w/Back Rotation
10 Banded Pull Aparts15 Russian Twists w/WBWorkout10 PushupsWorkout
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Squat Warmup10 Banded Fly15 Air Squats"Ned"10 Air Squats"Saman"
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6 x Squat to Stand10 Banded Front Raise7 Rounds10 Hip Extensions8 Rounds
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6 x Squatting T-Spine Extension10 Side to Side LungesSkill11 Bodyweight Back Squats10 Situps
13 Deadlifts 185/125
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6 x Single Arm Thoracic Twist8 Rounds - not for time1000m Row17 Wall Balls 20/14
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6 x Squatting OH RaiseGymnastics5 KB Windmill per sideStrength400m Run
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6 x Squat Twist to Stand5 Rounds - not for time5 Bulgarian Split Squats per sideORFront Squat
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10 Pullups*5 KB Strict Press per side10x5 @ 50%
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Strength20 Pushups
5 Weighted Cossack Squats per side
"1776"
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Back Squat
*Start with strict and switch to kipping when needed
For Time (in a Team of Three)Workout
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4x5 @ 75%Adv: 5 Rounds 3 Muscle UpsWorkoutKettlebell Swings (53/35 lb)
1 Mile Sandbag Carry
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5+ @ 75%10 RoundsBox Jumps (24/20 in)
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Workout3 Bear Complex 95/65Air Squats
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Workout15 Minute AMRAP6 Burpee Box Jumps 24/20Push-Ups
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200m Run40 Double Unders9 T2BBurpees
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10 Wall Balls 20/1430 Situps12 KBS 53/35Pull-ups
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5 Devil's Press 50/3520 Alternating DB Snatch- Adv: 135/95Sit-Ups
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400m Run10 Clean and Jerks 135/95Row (calories)
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20 Wall BallsDouble-Unders
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10 Devil's PressWall Balls (20/14 lb)
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800m RunBall Slams (30/20 lb)
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20 Wall BallsDumbbell Push Press (45/35 lb)
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10 Devil's PressAs a team, complete a total of 1776 reps total, in any order.
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400m Run
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10 Wall BallsMultiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
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5 Devil's Press
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200m Run
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The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.
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Back SquatSnatchCleanEndurance/KBSquat
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