Archive for July 2025
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.