July 15 & 17

Tuesday 

Strongman Circuit - Find Max of:
Atlas Stone to Shoulder
Strongman Log to Shoulder
Yoke Walk 25m



Team Circuit - 2 Rounds:
Group A: Prowler (6 plates/4 plates) 150m
Group B: Max Stones Over Yoke

*Prowler is timer

Thursday 

10 Sets
2 Band Resisted Strict Press
2 Weighted Strict Chest to Bar Pull Up



Drop Set Strict Press - 95lb, 65lb, 45lb



Core Work - 3 Sets:
6 Russian Twists (HEAVY)
5 Strict Toes to Bar

Ash on the drop set.

July 8 & 10

Tuesday 

Clean Complex - AHAP
1 Clean Deadlift - 3 sec pause @ knee
1 Clean Deadlift - no pause
1 Clean

+

10min EMOM of Clean Complex
@ 75% of 1RM

 +

Death by Wrist Curl w. Partner

Thursday

Close Grip Bench - 1RM


Marathon Bench @ 65% of 1RM


Death by Skull Crusher + Chest Press

July 1 & 3

Tuesday 

Cambered Zercher Deadlift - 3RM



Deficit Trap Bar Deadlift - 1RM



4x10 Banded Hip Extensions

Thursday 

Stability Bench 5x5



Band Resisted Board Press 10x2 @ 60%

June 24 & 26

Tuesday

Max Effort
Front Squat 5 x 3-4
*8 second count on way down.

Dynamic Effort
AMRAP 8 Minutes w. Partner
3 Pause Dip Push Jerk @ 70-80%

Core Work
30 Supermans
30 Hollow Rocks
3 Sets

Thursday

Strength & Efficiency Tests


Test 1 - 3 People
Carry 2 Barbells (205lbs each) 100m - for time
*Taken from ground

Test 2 - 2 People
Carry 1 Barbell 50m - as heavy as possible
*Taken from rack

Test 3 - 4 People
Carry 1 Sled, 1 Prowler, 1x 20lb Med Ball, 2x 45lb plates, 2x 55lb plates for 400m - for time

then...

Carry 1 Sled, 1 Prowler, 1x 20lb Med Ball, 1x 45lb plate, 1x 55lb plate for 200m - for time