Archive for July 2025
Thursday 20250710
21-15-9 reps for time:
Squat cleans
Ring dips
Thursday 20250709
3 rounds for time:
Run 400 meters
21 front squat
12 pull-ups with the knees Tucked
Tuesday 20250708
For load:
Deadlift 3-3-3-3-3 reps
Additionally, practice handstands for 20 minutes.
Monday 20250707
10 rounds:
10 overhead presses
12 weighted lunges
1 L-sit rope climb
Pick a set of dumbbells that you can shoulder press at least 5 times.
Each time you pick up the dumbbells, start with shoulder presses, then move to push presses once you fail.
Hold the dumbbells any way you like for the lunges.
Monday 20250707
For time:
7 Pull Ups-ups
15 clean and jerks @ 75% of body weight
Row 1,000 meters
Don’t partition the reps, but do the 3 exercises in whichever order you think lets you finish the workout fastest. I.e. PU-C&J-Row, or C&J-Row-PU, or C&J-PU-Row, etc. You choose.
The muscle-ups are strict.
Saturday 20250705
For load:
Back Squat 3-3-3-3-3 reps
Additionally, practice L sits and scales for 20 minutes.
Friday 20250704
3 rounds:
2 minutes of rowing
2 minute of burpees
For the burpees, jump and touch a target that is one foot above your max reach when standing.
Thursday 20250703
15-12-9-6-3 reps:
Thrusters
Knees-to-elbows
Snatches
Knees-to-elbows
Tuesday 250701
Every 4 minutes, for 5 rounds:
Run 400 meters
Note the time of each sprint, and rest for the remainder of the 4 minutes.