Week of 7/1 to 7/6

Monday 7/1

for time:
50 handstand pushups
50 thrusters, 35/55/75lbs
50 chest-to-bar pullups
50 sumo deadlift high pulls, 35/55/75lbs

Tuesday 7/2

“NATE”

AMRAP in 20 minutes:
2 muscle-ups
4 handstand push-ups
8 overhead kettlebell swings, 16/24/32kg

Wednesday 7/3

3 rounds for time:
800m run
30 DB step-ups, 2x20/35/50lbs to 12/20/24”
10 wall walks

SupeRx goes 2x12/1624kg kettlebells.

Thursday 7/4

“NUTTS”

For time:
10 handstand push-ups
15 deadlifts, 125/175/250lbs
25 box jumps, 16/24/30”
50 pull-ups
100 wall ball, 8/14/20lbs to 8/9/10’
200 double unders
400m weighted run, 15/25/45lbs

Friday 7/5

AMRAP in 12 minutes:
10 power clean
10 front rack reverse lunge
10 pogo burpee

then establish a max jerk double in 8 minutes.

Saturday 7/6

AMRAP in 30 minutes:
10 pullups
200m run
30 box jumps, 12/20/24”
10 toes-to-bar
200m run
30 box jumps, 12/20/24”

Optional partner “You Go, I Go” option.

+++

We’re resetting our PULLUP STRENGTH LADDER that we do as warmups alongside our weekly warmups. Our goal is to have you “level up” to the next version of the pullup.

[If you’d like you can continue off of the original numbers off of the chart above the journals in gym. We would be at the beginning of Week 9 of the 12.]