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Workouts for 7/12 - 7/18

Updated: Jul 14, 2021

Monday 7/12

5 Rounds

5 Tire Flips

10 Bench Press/Floor Press

5 Pull-Ups

*Rest 2 MIN Between*

We have 4 tires: Light (L), Medium (M), Heavy (H) and Super Heavy (SH) therefore we will run heats. You will all choose which tire you want and the order in which you will go before the clock starts. Once that is all set the first 4 people will start, then the next heat will start at the top of the next minute and so on.


Pick 1 (For Time):

Double Hill Loop

2K Row/Ski

10MIN Max Cals AD

Tuesday 7/13


30 Rounds For Time

5 Wall Balls

3 Handstand Push-Ups > Push-Ups

1 Power Clean > Hang Cleans

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

The volume in “Holleyman” is high, but it’s broken up into very manageable sets of 5 - 3 - 1. Aim to go unbroken for all 30 rounds, and rest only during the transition from movement to movement.


Core Circuit - Coaches Choice

Wednesday 7/14


1 Lap Single Arm DB Overhead Walking Lunge (R)

7 Burpee Pull-Ups

1 Lap Single Arm DB Overhead Walking Lunge (L)

MODS: Jumping Pull-Ups


Challenge (PICK 1):

Max Plank Hold

Max Hollow Hold

Max Bar Hang

Max Ring Support/Tuck/L Hold

Thursday 7/15

Ascending/Descending Ladder

KB/DB Complex


1 Clean

1 Strict Press

1 Front Squat

Single Side Work - alt sides each rep scheme


Core Circuit - Coaches Choice

Friday 7/16

Teams of 3-4

25MINS for Max Cals

P1: 1 Lap Sled Pull (Big Loop) *PACER*

P2: Cals

P3: Max Plate Sit-Ups

P4: Sandbag Hold (athletes can only hold at hips *no behind back, etc.*)

Saturday 7/17

9AM - Coaches Choice

Sunday 7/18

30MIN on the clock:


5 Front Squats

*Add weight*


5 Front Squats

*Add weight*


5 Front Squats

*Add weight*


Max Reps Front Squats

Lower Weight


5 Strict Press

*Add weight*


5 Strict Press

*Add weight*


5 Strict Press

*Add weight*


Max Reps Strict Press

Lower Weight



Max Reps Thrusters

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