7 31

WARMUP

Tabata 4s x 2
Bodybuilders
Ring row

BUYIN

 5-7 sets 
 3-5 Negatives 3-5 sec
       OR
3-5 (weighted) Pullups

WORKOUT

5 min each, 2 rnds (20 min total)

A
 30/25/18 burpee
 12/15  Pullups (CTB/ jumping)

B
30 burpees    OR  20 Bodybuilders
12 Ring Dips
     OR 20 Pushups
     OR 15 (Box) Pushups

BONUS

3 rnds
10 Cossack Squats    (ea/s)
8 Skiers    (ea/way)
8 Peterson Stepups  (ea/s)

7 30

WARMUP

2 rnds - 10-15m each
Toe Walks
Heel Walks 
Straight-leg High Kicks
High Knees
Butt Kickers 
200m Run

BUYIN

2 rnds
15 Medball Thrusters
15 Russian KbS (each set heavier)
     100m Run
15 American KbS 
15 Wallballs
     100m run

WORKOUT

5 rnds -  35 min cutoff
400m Run
20 Russian KbS   53/35  OR 35/26
20 Wallballs     20/14  OR 14/10

BONUS

4 Rounds
15 Tuckups
        Directly into
30 sec Hollow Rock
      1:00 Rest

7 29

WARMUP

3 RNDS
10 Air Squats - 2 sec Pause at bottom
10 Kettlebell Swings
30 Single-unders
                               
THEN 3 RNDS
 8 Deadlifts
 8 Front Squats
 8 Strict Presses

BUYIN

STRENGTH DL

3X5 OR 3X8
2:00 Rest

THEN

2 RNDS
 4 Deadlifts 
 6 Box Jump Overs

WORKOUT

5 RNDS
7 Deadlifts       185/135   95/65
14 Box Step-overs   24/20     20/16
   

BONUS

    2:00 Row     easy
2:00 Glute Smash & Floss (ea/s)
    2:00 Row     easy
2:00 Pigeon  (ea/s)
    2:00 Row     easy
2:00 Hamstring Smash & Floss

7 25

WARMUP

2 rnds
10 Russian KbS (light)
10 Kb Around the Worlds (ea/way)
10 One-arm Russian KbS (ea/s) (light)
10 Goblet Squats w/ 2s Hold in bottom

(heavier Kb in 2nd round)

Then 

5  Box Jumps low & easy
     5 Scap Pushups
5  Bx Jumps moderate height
     5 Scap Pullups
5  Bx Jumps challenging but safe
     5 Scap Pushups

BUYIN

12 minutes -  4-5 Sets
   3 (hang) Power Cleans  +
   1 Jerk

 then

2 rnds
6 Hang Power Cleans 
5 Front Squats 
3 Handstand Pushups

WORKOUT

5 RNDS - goal under 8 min
12 Hang Power Clean   95/65  OR 75/55  OR  55/35
9 Front Squat       
3 Strict HSPU OR  10 Pike  Pushups OR  8 Box Pushups

BONUS

1 min each
burpees
Glute Smash & Floss   (ea/s)
turkish getups
Hamstring Smash & Floss   (ea/s)
wall sit
T-Spine Overhead Extension

7 24

WARMUP

2 RNDS
1 min Row
1 m    Goblet Squats (light)
1 m    Singleunders
 

BUYIN

3 rnds
100m Row
8 Thrusters   
10 Turkish getups
8 Burpees

WORKOUT

4 rnds - goal under 20
200m Run 
14/12 KB snatch or One-arm Rus 53/35/26/18   R
14/12 Back Step Lunge 35/26 (front rack)         R
200m Run 
14/12 KB snatch or One-arm Rus   L
14/12 Back Step Lunges                 L

BONUS

 4 Rounds 
4  Turkish Get--ups  (ea/s)
10  Y-T-Ws
10  Plank March’s  (ea/s)

7 23

WARMUP

2 Rounds  
30 sec  Inch Worms
30 sec  Samson Stretch (ea/s)
30 sec  Deadhang Hold
30 sec  Banded Pull Aparts
30 sec  Russian KbS

BUYIN

2 rnds
10 Scap Pullups
15 Banded Lat Pulldowns
10 sec Chin over bar Hold

then

15  MIN
Accumulate 5-7 sets
of 3-5 Pullups OR
              Pronated  Negatives 3 sec
     OR 5-8 ring rows

WORKOUT

20 min

5 Deadlifts  205/145  OR   95/65
10 Jumping (C2B) Pullups
200m run
1:00 rest

BONUS

Rowing
20-30 minutes at Steady Pace

      Every 5 minutes
10 Scap Pullups (slow)
10 Scap Pushups (slow)

7 22

WARMUP

6 MIN
50m  Shuttle Run
10  Wallball Front Squats
10  Wallball Situps
10  Plate Hops  (45lbs)

BUYIN

2 RNDS
 30 sec Hollow Rock
30 sec Arch-hollow Swings
1:00 TTB Practice

30 sec Singleunders
30 sec Singleunders w/ Doubleunder Jump (bound)
2:00 Doubleunder Practice

30 sec Squat Hold
30 sec Air Squats w/ Medball in Front Rack
1:00 Wallball Practice (rhythm)

WORKOUT

ALTAP - goal 25 min
150/100 Doubleunders
   OR   200  Singleunders
100 Airsquats
35 T2B    OR Toes to Eye Level
75/50 Box Jumps    24/20
50 Abmat Situps
100/75 Wallballs  20/14

BONUS

3 RNDS
15 Clamshells      R
   12 Glute Bridges
15 Clamshells      L
   12 Glute Bridges

7 18

WARMUP

8 min
1) 12 Goblet Squats (light)
2) 10 Db Press (ea/s)
3) 15 Banded Goodmornings
4) 30 sec Bodybuilders

BUYIN

5-7 Sets 
5-8 Back Squats
       Build

WORKOUT  

10 RNDS -  goal under 16 min
6/4 Strict Ring Dips
     OR  8 Pushups 
12 Wallballs   30/20/14
16 Walking Lunges

BONUS

Rowing 4 rnds
2:00 Easy Pace  (55-65%)
1:00 Moderate Pace (65-75%)
30 sec High Pace   (75-85%)
    1:00 Rest 

7 17

WARMUP

15 Air Squats  - SLOW

8 minutes
15 PVC Pass Through SLOW
(every 5 reps - 3 OH sq w/ 2s hold at bottom) 

10 Snatch Grip Deadlift
10 Sots Press  w/PVC
  5 Wall Squats  3231
  5 Scap Pushups
  5 Scap Pullups
  3 Vertical Jumps

BUYIN

12  MIN
Accumulate 5-7 Sets
2 Hang Power Snatch    +
3 OH Sq

WORKOUT

5 min AMRAP -  goal 2+ rnd
200m run
30/20 Russian KbS  53/35 - 35/26
20/15 Burpees over Kb

BONUS

4 rnds
12  Alternating Db Curls (ea/s)
15  Overhead Db Tricep Extensions
          1:00 Rest

7 16

WARMUP

15 MIN

3 rounds
100m Run/Jog
5-10 Scap Pullups

then

1:00 Banded Overhead Distraction (ea/s)

In Remaining Time Rounds of
12 Air Squats w/1s pause at bottom
20 sec  Hollow Hold OR Bent Hollow Hold
After first set of Airsquats, build goblet

BUYIN

3 RNDS 
10 Straight Arm Banded Lat Pull-down
5-10 sec Chin over bar Hold
10 Ring Rows w/ 1s Pause at top
3-5 Pullups
15 Goblet Squats 

 

WORKOUT

 ALTAP  - goal under 15 min
 60/45 Strict Pullups
       OR 45 knee banded

every break is
15/12/12 Goblet Squat  53/35

No more than 8/6/6
 penalty sets

BONUS

4 rnds
30 sec  Russian Twists w/ Medball
    30 sec Suitcase Hold  R
30 sec  RTw
    30 sec  ScH                L

7 15

WARMUP

2-3 min Jump Rope Singles
Any break is 4 Scap Pushups

then

3RNDS
10 Shoulder Pass Throughs
10 Cuban Press w/PVC
5- 10 Pushups /  Box  pushups

BUYIN

10 MIN (increase ea rnd)
1 Press +
2 Push Press +
3 Push Jerk

WORKOUT

20 min -- 4 rnds
400m Run
15 Push Press   115/85,  95/65 ->
35 Doubleunders OR
   75 Singleunders
          1:00 Rest 

BONUS

400m run
   3-5 min Lat Smash (ea/s)
2:00 burpees
   3-5 min Overhead Rib Mobilization  (ea/s)
2:00 turkish getups
   3-5 min Rotator Cuff Smash & Floss

7 11

WARMUP

8 minutes
      Right Arm
8 Db Row
8 Db Snatch
8 Db Press
8 Db Front Squat
8 Db Thruster
      Left Arm
SAME

BUYIN

15 MIN
Accumulate 4-7 Sets
 3-5  Pronated Negatives
     OR  Pullups

WORKOUT

18 MIN AMRAP 
400m Run
15 Kipping Pullups  OR  CTB/JUMPING
21 Front Squats  95/65   OR    55/35
     OR  30 Front Squats  75/55

BONUS

4 Rnds
12 Weighted Glute Bridges
     Rest 30 sec 
12 GHD Hip Extensions w/ 2s pause at top
     Rest 30 sec

7 10

WARMUP

2 rnds
4 burpess
6 turkish getups
8 supers
8 situps
100m run

BUYIN

9 min EMOM
1) 40 sec Superman Hold
2) 40 sec (Bent)/ Hollow Rock
3) 40 sec Pillar Press (one arm at a time)

WORKOUT

4 ROUNDS - Goal 250+  reps
30 sec  burpees
1:00  Air Squats

Rest 1:30 

30 sec  burpees
1:00 Pushups

Rest 1:30  

BONUS

3 rnds
10 Barbell Curls
20 Banded Tricep Extensions
10 Hammer Curls
10 Db Skull Crushers
     Rest 1:00

7 9

WARMUP

3 RNDS
15 Russian KbS    (light)
       45 Jump Rope Singles
10 Russian KbS    (a little heavier)
       50 Jump Rope Singles
5 Russian KbS      (a little heavier)

then
20 sec fast feet in place
3 Wall Squats @ 5050 

BUYIN

12 MIN
Accumulate 4-6 Sets
   3 Power Cleans +
   1 Jerk

WORKOUT

30 Hang Power Clean & Jerks  85/55/35

Any break is 
20 Doubleunders OR  50 Singleunders
(up to 6 penalty sets)

BONUS

2-4 min / ea position
Calf Smash    R
     Classic Calf Stretch R
Calf Smash    L
     Classic Calf Stretch L

Quad Smash    R
     Couch Stretch R
Quad Smash    L
     Couch Stretch L

7 8

WARMUP

2 RNDS
30 sec Glute Bridges
30 sec FLR w/hollow body (front-leaning rest)
10 Walking Lunge
10 Scap Pullups
6 passthru

BUYIN

2 rnds
4 rows
4 dips   
5 Burpees   
8 Box Jumps 
10 Abmat Situps

WORKOUT

ALTAP
800m Row
6 Ring Muscleups           
   OR  15 Kipping Pullups + 15  Ring Dips 
      OR 15 Jumping CTB Pullups  +  15 Pushups
30/25 Burpees OR bodybuilders
60/50 Box Jumps  OR steps  24/20/16
90/75 Abmat Situps
1k Run

BONUS

3 RNDS
10 Peterson Stepups (ea/s)
10 Cossack Squats   (ea/s)
15 Clamshells          (ea/s)

7 3

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. 

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. 

=============

WARMUP

2 rnds
100m run
4 burpees
6 turkish getups
6 passthru
15 supers
30 sec hang

BUYIN

2 rnds
15 Romanian Deadlifts w/Barbell
10 Walking Lunges  (without weight, glute focused)
10 Deadlifts w/Barbell  (second set add weight)

WORKOUT - "RANKEL"

 20 Min AMRAP  -   Goal: 6-7 rnds

• 6 Deadlifts  225/155
      OR  205/145 OR 165/115 OR 95/65

• 7 OR 5 Burpee Pullups
         OR 7 Burpee Jumping CTB Pullups
            OR 7 Bodybuilder  Jumping Pullups

• 10 Russian Swings  70/53  OR 53/35 OR 35/26

• 200m Run

BONUS

Accumulate 5 min ea/of

• weighted plank - up to 45 lbs
• wall sits

7 2

WARMUP

10-15 m - 2 rnds
Inch Worms 
Toe Walks   
Bunny Hops
Back Pedal 
High Knees 
Butt Kickers

 then

400m Run

BUYIN

   5 MIN X 2
1 min  Single-unders
1 min Single-unders w/ Double-under Jump -- high
1 min Alt. Single-under & Double-under
2 min Double-under Practice

WORKOUT

15 min - goal 3+20
20  Pushups
20  KB Snatches 53///18
40 sq

BONUS

4 Rounds
12 Seated Goodmornings
20 Banded Hamstring Curls
10 Banded Wood Chops   (ea/s)
              Rest 1:00

7 1

WARMUP

 8 minutes
15 PVC Passthru
 5  Scap Pushups   (slow)
15 Banded Pull-Aparts
 5  Scap Pullups   (slow)
15 Snatch Grip Behind the Neck Press  w/PVC
 5  Wall Squats  3231

BUYIN

12 MIN
Accumulate 6-8 Sets 
1 Power Snatch  +
2 Hang Power Snatch

WORKOUT

3 RNDS - goal: under 6
15/12 Thrusters 115/85
        OR   95/65    OR 75/55    OR  65/45
1512 Burpee-     OR  Bodybuilder-over Bar

BONUS

2:00 BURPEE
4:00 Seated Straddle
2:00 burpee
2:00 Couch Stretch (ea/s)
2:00 burpee
2:00 Pigeon Stretch