2nd July to 8th July, 2019

02/07 - Tuesday -


For time:
150 wall-ball shots

Men: 20-lb. ball to 10-ft. target
Women: 14-lb. ball to 9-ft. target

This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.

Beginner Option
For time:
50 wall-ball shots

Men: 10-lb. ball to 10-ft. target
Women: 6-lb. ball to 9-ft. target

03/07 - Wednesday -

30 clean and jerks for time


30 snatches for time

Men: 135 lb.
Women: 95 lb.

04/07 - Thursday -

Shoulder press 3-3-3-3-3-3-3 reps


05/07 - Friday -

4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups

Reduce the volume of each exercise in order to avoid long breaks and finish in under 20 minutes. Newer athletes should steer clear of the GHD in this workout.

Beginner Option
3 rounds for time of:
50-ft. walking lunge
15 sit-ups
15 assisted pull-ups

06/07 - Saturday -

5 2-minute rounds of:
15-cal. row
Max strict weighted toes-to-bars
Rest 2 minutes

Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B

Beginner Option
5 2-minute rounds of:
10-cal. row
Max strict hanging knee raises
Rest 2 minutes

07/07 - Sunday - Open Box from 09:50am to 11:50am

08/07 - Monday -

21-15-9 reps for time of:
Overhead squats
Box jumps

Men: 135-lb. OHS, 30-in. box
Women: 95-lb. OHS, 24-in. box

Reduce the reps, loading and height of the box to a level that you can complete somewhat quickly but still find challenging.

Beginner Option
15-12-9 reps for time of:
Overhead squats
Box jumps or step-ups

Men: 65-lb. OHS, 24-in. box
Women: 45-lb. OHS, 20-in. box