Week of July 3 - July 9

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Week 2 of Ruck-A-Week is on now! Gear up, head outside, get rucking, and get your post in before Saturday at 11:59pm.

Even if you missed week 1, you can still join the group and get in on our Summer Fitness Challenge 🌞🚶‍♂️

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Workouts for the Week

Monday July 3

🥳🎈🎉🎂 Happy Birthday today to Lawrence Smith!!

3 Cycles of:

5 min AMRAP

15 Wall Balls (20/14)

12 Box jumps (24")

9 Burpees

5 min rest

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OT90x3: Max Set Strict Pull up

Tuesday July 4

OT90 x 10

Odd - 2 Pause Back Squat + 2 Back Squat

Even - Ring Dip

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Run 1 mile or half mile sled drag

Wednesday July 5

5 rounds

25/18 Cal Bike/Row/Ski

20 DB Lunge (50/35)

15 Toe to Bar

Thursday July 6

OTM x 25

1) Bench

2) Sandbag Carry

3) Tire Flip

4) Farmer Carry

5) Prowler Push

*30 sec work

Friday July 7

OT90 x 5

3 Deadlift

2 Hang Power Clean

1 Jerk

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"DT"

5 rounds

12 Deadlift (155/105)

9 Hang Power Clean (155/105)

6 Jerk (155/105)

Compare to June 20/19

Saturday July 8

OTM x 5

Muscle ups

or Progression Skill work

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15 min AMRAP

Run 400m

Max Pull ups

Sunday July 9

🥳🎈🎉🎂 Happy Birthday today to Jimmy Sysomsun

OT90 x 6: 1 Snatch

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7 min AMRAP

1-2-3-4-etc

Squat Snatch (135/95)

Box Jump (36")