July 20th – July 31st

  • All Warm Ups will be regular warm ups
  • Do not give the coaches a hard time while Riki and I are away
  • If the coaches tell you to do something, please respect them
  • NO Kids classes till we get back

July 20th
3 rounds for time of:
Lap around the block
25 Wall Balls
15 Pull Ups

July 21st
AMRAP in 15 minutes with your partner of:
30 Ring Rows only
30 Burpee over Buddy (Just like “Over Barbell”
30 Sit Ups
30 Air Squats
200 meter run

July 22nd
5-5-5-5-5 of:
Back Squat
*After Party*
AMRAP in 5 minutes of
Sit Ups
NO rep scheme, accumulate the total reps however you want

July 23rd
For time:
30-20-10 of:
Kettlebell Swing as heavy as possible
Box Jumps
Push Ups

July 24th
3-3-3-3-3-3 of:
Push Press
*After Party*
3 sets of:
20 GHD Sit Ups
Max effort, unbroken Toes to Bar

July 25th
For time:
21-15-9 of:
Power Snatch @75, 55
Wall Balls
Pull Ups

July 26th
3-3-3-3-3-3 of:
Front Squat
*After Party*
3x 400 meter sprints
Rest the time it took you to do each sprint

July 27th
AMRAP in 15 minutes:
10 Thrusters @95, 65
10 Pull Ups
200 meter run

July 28th
AMRAP in 15 minutes with your partner of:
30 Jumping Squats
30 Burpees
30 V-Up sit ups

July 29th
3-3-3-3-3-3 of:
Back Squat
*After Party*
AMRAP in 5 minutes of:

July 30th
AMRAP in 12 minutes of:
5 Power Cleans as heavy as possible
10 RING ROWS only
15 Air Squats

July 31st
Riki birthday WOD
AMRAP in 27 minutes of:
7 Thrusters @135, 95
7 Toes to Bar
7 Burpees
7 Chest to Bar Pull Ups
7 Kettlbell Swings
7 Power Cleans @135, 95
7 Handstand Push Ups