July 30 – FGB Style
- Row for Cal
- Box Jump 24/20
- Wall Balls 20/14
- KBS 53/35
- Sit Ups
July 29 – Split Jerk 3-3-3-3-3- Then
- 7 Min AMRAP
- 30 Dbl Unders
- 12 Push Press 95/65
July 28 – 3 RNDS
- 21 SDHP 75/55
- 12 Ring Dips
- 400 M Run
July 27
- 3 RNDS
- 150 M Row
- 12 KBS 53/35
- 1 MIN REST
- 3 RNDS
- 7 Dumbbell Cleans 50/30
- 12 Pull Ups
- 1 MIN REST
- 3 RNDS
- 7 Box Jumps 24/20
- 12 Wall Balls 20/14
July 26 – Cleans
- 3-3-3
- 2-2-2
- 1-1-1
July 25
- 3 RNDS
- 10 Burpee
- 15 Pull Ups
- 20 Push Ups
- 25 Squats
- 1 Mile Run
- 3 Rnds
- 25 Squats
- 20 Push Ups
- 15 Pull Ups
- 10 Burpees
July 23 – 3 RNDS
- 12 Left Arm Dumbbell Over Head Squats 50/30
- 7 Burpee
- 12 Right Arm Dumbbell Over Head Squats 50/30
- 200 M Run
- 12 Left Arm Dumbbell Over Head Squats 50/30
- 7 Burpee
- 12 Right Arm Dumbbell Over Head Squats 50/30
July 22
- 75 Sit Ups
- 3 RNDS: 30 Wall Balls 24/14 and 15 Deadlifts 225/185
- 75 Sit Ups
July 21 – 3 RNDS
- 21 Overhead Lunges 95/65
- 250 M Run
- 21 Pull Ups
- 21 Power Cleans 95/65
July 20 – 12 RNDS on the Min for 12 Min
- 2 Deadlifts at 90% 1 rep max
July 19 – Baseline- Then
- 1 Rep Max Weighted Pull Ups
July 18 – 7 RNDS
- 2 Squat Cleans 135/95
- 4 Thrusters
- 8 Front Squats
- Rest 30 Seconds
July 15 – 5 Rnds
- 400 M Run
- 20 Deadlift 145/95
- 20 Push Ups
- 10 Deadlift
- 10 Push Ups
July 14 – 4 RNDS
- 8 Front Squats
- 200 M Sprint
- Rest As Needed
July 13 – Helen
July 12 – 12 Min AMRAP
- 5 Power Cleans 135/105
- 7 Box Jumps 24/20
- 12 Pull Ups
July 11
- 1 Mile Run
- 50 Push Jerk 115/75
- 100 Push Ups
- 150 Air Squats
- 1 Mile Run
July 9
- 30 Cal Row
- 7 RNDS
- 7 Deadlifts 225/185
- 21 DBL Unders
- End w/ 800 M Run
July 8 – 5 RNDS
- 5 Power Snatch 115/75
- 9 Over Head Squats 115/75
- 400 M Run
- 9 Ring Dips
- 5 Burpee
July 7 – 10 RNDS
- 10 Pull Ups
- 20 Sit Ups
- 30 Air Squats
July 6
- 3 RNDS
- 15 Deadlifts 135/95
- 15 Push Ups
- 2 Min Rest
- 3 RNDS
- 200 M Sprint
- 15 Front Squats 135/95
- 2 Min Rest
- 3 RNDS
- 5 Thrusters 135/95
- 15 Pull Ups
July 5 – 3 RNDS
- 3 Turkish Get Ups Left Arm 50/30
- 7 Left Arm Dumbbell Thrusters 50/30
- 9 Left Arm Dumbbell Power Cleans 50/30
- 12 Box Jumps 30/24
- 3 Turkish Get Ups Right Arm 50/30
- 7 Right Arm Dumbbell Thrusters 50/30
- 9 Right Arm Dumbbell Power Cleans 50/30
- 12 Box Jumps 30/24
July 4 – 4 RNDS
- 15 Air Squats
- 300 M Row
- 15 Burpee
- 200 M Row
- 15 Pull Ups
- Rest as Needed
July 2
- 30 Press 95/65
- 500 M Run
- 30 Push Press 95/65
- 400 M Run
- 30 Push Jerk 95/65
- 250 M Run
- 30 Power Clean 95/65
- 200 M Run
- 30 Dead Lifts 95/65
- 100 M Run
July 1
- 20 Burpee
- 30 Cal Row
- 40 Push Ups
- 50 KBS 53/35
- 500 M Row
- 100 DBL Unders