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Author: John San Filippo

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Workout 7.20.20

Warmup
Do an empty bar clean warmup, then:

2 rounds:
6 barbell rollouts
10 deficit pushups

then:
warmup your hang squat clean to 155/105 (Rx+ 225/155)
Workout
15:00 AMRAP
9/7 cal bike
6 burpees over bar
3 hang squat cleans 95/65

After 3 rounds, go to 115/75
After 6 rounds go to 135/95
After 9 rounds go to 155/105
After 12 rounds go to 185/125

If 12 rounds are completeed, you’re done, and congrats you’re a badass. 
Rx+ 
Start at 135/95. If 9 rounds are completed, go to 245/165. If 12 are completed the workout is done. 
Cooldown
1:00 couch stretch/leg
10 mckenzie pressups
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Workout 7.18.20

Warmup
2 rounds of: 
10 pvc or empty bar snatch sotts press
5 behind the neck snatch grip jerk
2:00 of steady biking or rowing
10 arch ups with a 1 second pause

Then–go through an empty bar snatch warmup
Workout
Every :90 for 9 rounds
2 Overhead squats, from the rack

First 3 sets, 3 seconds down and up
Middle 3 sets 3 seconds down
Last 3 sets Athletes choice

Then hit a few hang squat snatches at your workout weight

Then:
7:00 AMRAP
1,2,3 etc hang squat snatch 135/95
10 burpees over the bar

Rx+ go 2,4,6 etc
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Workout 7.17.20

Warmup
3 rounds:
5 hang power cleans up to workout weight
20 banded shuffle steps (total)
:20 of field drills

Then do the pullup warmup
Workout
Happy birthday Jeff!
5 Rounds for time
8 hang power cleans 95/65
8 pullups
150 run
Finisher/Cooldown
1 max set of empty bar bicep curls
1 max set of empty bar skullcrushers
1:00 couch stretch
x 3 rounds
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Workout 7.16.20

Warmup
3 rounds of:
5 single arm sotts press/side
10/10/10 rowing drills
:30 hollow hold
Workout
8:00 AMRAP
10 Single arm kb thrusters (total) 20/12
10/7 cal row

rest 3:00

For time:
35 wallballs 20/14 to 10
400/350m row
35 wallballs
Rx+ double kbs, same weight
Cooldown
:30 couch stretch/side
1:00 easy walk, spin, or row
x 3 rounds
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Workout 7.15.20

Warmup
3 rounds
2 single leg vertical leaps/leg
:30 front rack stretch
:30 side plank/side
Workout
In 15:00, build to a heavy power clean

Then

Every 2:00 for 6 rounds, 
2 power cleans at 85% of what you hit. 
:20 second front rack hold after the second rep
You may touch and go or drop and reset
Cooldown
1:00 lat roll/side
10 mckenzie pushups
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Workout 7.14.20

Warmup
10:00 of:
:10 ring support (top)
:05 ring support (bottom)
:30 waiter’s carry hold/side 24/16

Then go through a dips progression and warm up your shoulder to overhead
Workout
21-15-9
Ring dips
Shoulder to overhead 115/75

Rx+–go from the high rings
Cooldown
1:00 pec smash/side
20 pvc passthroughs

Then get on a machine or go for a run for any remaining time
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Workout 7.13.20

Warmup
9:00 of
10 pike leg lifts
10 scap pullups
1:00 bike

Then
Do a toes to bar progression
Workout
16:00 AMRAP
8 toes to bar
20/15 cal bike

Rx+ 12 t2b
Finisher 
3x150m mixed carry (switch at the speed bump)

Right into 
3:00 of 90/90 breathing
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Workout 7.11.20

Warmup
Do the kettlebell warmup then:

2 rounds of: 
5 box jumps
150 run 
Workout
1 Round for time
20 burpees
30 box jumps 
40 kettlebell snatches
550 run
40 kettlebell snatches
30 box jumps
20 burpees
Cooldown
Get outside and go on a cooldown walk
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Workout 7.10.20

Warmup
3 rounds of: 
5 of each movement, building to workout weight
:30 side plank/side
Workout
5 rounds for time with a 10:00 cap
7 Deadlifts 
6 clean and jerks
5 thrusters 135/95
Finisher 
15:00 at 70% effort level
1:30 bike
1:30 row
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Workout 7.9.20

Warmup
3 rounds of
3 strict chinups @3333 
:10 hanging l-sit
10 burpees AFAP
Workout
Strength day: 
10 rounds on the 2:00 start:
max set of strict chinups (or max flexed arm hang)
5 curtsy lunges/leg
Cooldown
1:00 banded lat stretch
1:00 piriformis smash
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