Week of July 15 - July 21

---

Outside the Box

Summer vacation plans taking you away from the gym? Don't worry, we've got you covered! Check out the Outside the Box section of our website for loads of no-equipment workout ideas you can use to keep up with your fitness from anywhere. We even compiled out Top 10 Favorite COVID lockdown at home workout videos from the era in which we were keeping ourselves sane by making increasingly elaborate and ridiculous videos for you guys.

Remember, every push up, burpee, and squat you do makes getting back on the wagon after holidays that much less painful!

---

Workouts for the Week

Monday July 15

5 rounds

4 min AMRAP

12 Sit ups

12 KB swings (24/16kg)

12 KB Step ups (20")

2 min Rest

Tuesday July 16

OT90 x 20

1) 10 Back Squat @ 50-60%

2) 15/10 Bike Cal or 1 min

3) 10 DB Press

4) 15/10 Row Cal or 1 min

Wednesday July 17

25 min AMRAP

Run 400m

10 Pull ups

20 Push ups

30 Air Squat

With optional vest

Thursday July 18

OT90 x 10: Clean & Jerk 3-3-3-2-2-2-1-1-1-1

---

30/20 Cal Ski

30 Burpee

30/20 Cal Row

20 Burpee

Friday July 19

OT90 x 10

odd) 10 DB Bench Press

even) 5-10 Strict Pull ups

---

With a partner or group of three:

200/140 Bike Cals

Saturday July 20

10 min AMRAP

3 Power Clean (225/155)

5 Muscle up

7 Back Squat (225/155)

rest 3 mins

10 min AMRAP

36 Double unders

12 DB Ground to Overhead (50/35)

12 Overhead DB Lunge (50/35)

Compare to March 30/23

---

3 rounds

Sand Bag Carry 100m

Run 400m

rest as needed between rounds

Sunday July 21

🎉🎂🎈🥳 Happy Birthday today to Terri Thunder and Michelle Correia!!

In a group of 2 or 3

1 person working at a time

"Hefty Hundred"

100 Box jumps (30")

100 KB swings (32/24)

100 CTB Pull ups

100 Front Rack Lunges (95/65)

100 Toes to Bar

100 Push Press (95/65)

100 Hip Ext

100 Wall Balls (30/20 (10/9')

100 Burpees

100 Double under

Compare to Sep 4/23