Week of 7/8 to 7/13

Monday 7/8 - 3x121

for time:
70 dumbbell box step-ups, 20/35/50lbs to 12/20/24”
60 box jumps
50 dumbbell thrusters

This is a single dumbbell workout.

Tuesday 7/9 - 4x121

5 rounds for time:
400m run
15 chest-to-bar pullups
15 ab-mat situps

Wednesday 7/10 - 4x121

every minute on the minute for 20 minutes:

a. 5 ground-to-overhead, 65/95/135lbs
b. 7 handstand pushups
c. 50 double unders
d. 14/18 calories

Thursday 7/11 - 1x12321

7 rounds:
:30 kettlebell cleans, :30 rest
:30 burpees, :30 rest
:30 kettlebell sumo deadlift high pulls, :30 rest

Friday 7/12 - 1x12321

50-40-30 reps for time:
calories bike erg
toes-to-bar

Complete a 150m double kettlebell rack carry (2x12/16/24kg) after each set.

Saturday 7/6

3 rounds for time:
800m run
30 thrusters
30 chest-to-bar pullups, 45/65/95lbs

Partition the thrusters and pull-ups however! Partner option: double the reps, run the 800 together - split reps however you would like!

+++

Las week we reset our PULLUP STRENGTH LADDER. Our goal is to have you “level up” to the next version of the pullup but we also want to see you develop that handstand pushup.

Let’s add to last week’s PULLUP skill tree with a HANDSTAND PUSHUP tree!