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21
Jul

2017.07.21 | Advanced

PART 1
5-5-5-5-5
Deadlifts

PART 2
10-10-10-10-10
Barbell Front Rack Step Forward Lunges

PART 3
For time:
2000m Row

20
Jul

2017.07.20 | Advanced

PART 1
Every 2 minutes on the minute for 7 rounds:
2 x Squat Snatches @88% 1RM

PART 2
Rest 2 minutes between rounds.
3 rounds:
AMRAP Unbroken Ring Dips

PART 3
For time:
800m Run
50 x Wall Balls (10/9 Feet) (20/14)

19
Jul

2017.07.19 | Advanced

PART 1
“THE GHOST”
1 minute of each exercise with 1 minute of rest in between each round.
Count the total repetitions.
6 rounds for repetitions:
Calorie Row
Burpees
Double-Unders

PART 2
3 rounds for form:
5 x Bar Muscle-Ups
10 x Chest To Bar Pull-Ups
15 x Pull-Ups

18
Jul

2017.07.18 | Advanced

PART 1
2-2-2-2
Split Jerks

PART 2
8 minutes for rounds:
1 x Power Clean (165/115)
3 x Push Presses (165/115)
5 x Box Jumps (30/24)

PART 3
For form:
8 x GHD Sit-Up Hold <:20/:10>
30 x Hip Extensions (25)
1 Total Minute Side Plank (Each Side)
5 rounds:
10 x Barbell Curls

17
Jul

2017.07.17 | Advanced

PART 1
Every 2 minutes on the minute for 7 rounds:
2 x Squat Cleans @88% 1RM

PART 2
5-5-5-5-5
Weighted Strict Pull-Ups

PART 3
25-20-15-10-5 repetitions for time:
Calorie Air Bike
Dips

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