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25
Jul

Bartender

Friday July 26th: 

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Devil Presses are tough… Nice work on a tough workout 

Tomorrow: CLEANS! 

See you in the gym

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Skill: Clean Complex 

Strength: (12)-min EMOM: Complex 

1 Hang Clean Pull (+) 1 LOW Hang Power Clean 

Metcon: Against (10)-mins… 4 Rounds For TIME

100m Run 

8 Front Rack Lunges (Total)

100m Run 

8 Hang Cleans 

L1: 60/45, 155/105 

L2: 50/35, 135/95

L3: 35/20, 95/65

L4: 20/15, DB Hang Cleans

24
Jul

Adderall

Thursday July 25th: 

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Rope Climbs tomorrow. Wear your gear. 

Tomorrow: Back Squats. Wendler Week 2 🙂 

Get after those squats and have fun with Rope Climbs. 

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Skill: Mobilize for Squats 

Strength: Back Squat: Wendler Week 2 

3-70% 

3-80% 

3(+)-90% 

(90% of 1RM as your worknig Sets) 

Metcon: 12-min AMRAP

10 Devil Presses 

2 Rope Climbs 

500/400m Row

L1: 60/45, LRC 

L2: 50/35

L3: 35/20, 4 Banded Pull-ups 

L4: 20/15 , 4 Ring Rows

23
Jul

Power Ranger

Wednesday July 24th:

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All the Snatches and Double Unders, Nice Work! 

Tomorrow: Strict Press with a 0:03 Descent then a Partner Workout. 

See you in the gym 

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Skill: 8-min EMOM 

Station 1: Challenging # of Chin-ups (Underhand) 

Station 2: 0:45 Weighted Russian Twists 

Strength: Strict Press: 4 x 8 with a 0:03 Descent 

*Feel free to climb in weight*

*Be sure to stick to the 0:03 down* 

(Rest 1-2 mins between Working SETS) 

Metcon: With a Partner! Within  (15)-mins… 

100/80 Cal. Bike 

Immediately into, 

AMRAP in Remaining Time 

50 Wallballs 

25 Box Jump Overs 

15 Toes-to-Bar 

L1: 30/20, 24″/20″, T2B 

L2: 20/14, 24″/20″, T2B 

L3: 14/10, 20″/17″, K2E

L3: 10/8, 17″/15″, Ab-mat Sit-ups

22
Jul

Headlines

Tuesday July 23rd:

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Solid work with the running to Deadlifts, tough combo. 

Tomorrow: Snatches… Playing around with the tempo off the floor. 

Have fun, and see you in the gym 

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Skill: Tempo Power Snatch 

Strength: 12-min EMOM 

Min 1-4: 0:04 Tempo (1 Snatch) 

Min 5-8: 0:03 Tempo (1 Snatch) 

Min 9-12: 0:02 Tempo (1 Snatch) 

**Try to increase the weight without breaking form** 

**Tempo is off the floor: Staying over top the Barbell**

Metcon: Against (16)-mins… FOR TIME! 

2 Rounds 

3 Snatches 

50 Double Unders 

2 Rounds 

6 Snatches 

40 Double Unders 

2 Rounds:

9 Snatches 

30 Double Unders 

L1: 155/105, 135/95, 115/85

L2: 135/95, 115/85, 95/65

L3: 95/65, 75/55, 65/45, 1/2 Att.(+) 1/2 Singles 

L4: DB Snatches, Singles

21
Jul

Slap Happy

Monday July 22nd:

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Hope everyone had a great weekend! 

Tomorrow: Deadlifts! 

See you in the gym 

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Skill: Brace for Deadlifts 

Strength: Wendler Week: 2 Deadlift 

3-70% 

3-80% 

3(+)-90% 

(90% of 1RM as your working Sets) 

Metcon: Every 4-mins for (4) Rounds 

400m Run 

9 Deadlifts 

6 HSPU 

L1: 275/195

L2: 225/155

L3: 155/105, 300m Run, DB Push Press 35/20

L4: DBL KB DL, DB Push Press 20/15, 200m Run