500m row for time July challlenge

9 min EMOM
Alternate between
Min 1: 5-8 reps ring dips or bench dips or pushups
Min 2: 20-50 sec bar hang
Min 3: 20-50 sec Plank marches 

Part One: 
21-15-9
Power Clean 135/95 
Ring Dips/bench dips/bar pushups 
(time cap 12 min)


Part 2

Every 30 secs for 12 mins: Power Clean
1 Power Clean, pick load

4 rounds for quality of:
12 Wall Sit Dumbbell Calf Raises, pick load
30 Alternating V-ups
Farmer Carry, pick load, 200 ft

FOR TIME
800m Run buy in 

6 rounds
10 Russian Kettlebell Swings 
10 Push Ups
10 Kettlebell Goblet Lunges 


1000m Row buy out 

time cap 25 min

1x [ 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch ], pick load

Every 2 mins for 10 mins.



For athletes not snatching 

Every 2 mins for 10 mins.

6 db people makers 

then….

500 m Row for time July challenge

rest and then….. 


5x RFT: 
5 rounds, each round for time, of:
3 Power Snatches or 6 DB snatches, pick load
9 Bar Facing Burpees
15 Toes-to-bars or knee raises

Go every 3 mins.

5 min Jump rope practice: 
Goals: 


3 x 10-20 Unbroken Double Unders
1 x Max Unbroken Double Unders 

Or 
First Double Under progression
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempts
5 Successful Double Unders

then….. 

For time:
Run, 800 m or 600m
150 Double Unders or Single Unders
Run, 600 m or 400m
100 Double Unders
Run, 400 m or 200 m
50 Double Unders
Run, 200 m or 100m

Time cap: 18 mins 

sub rowing and bike cals if you are not running/jumping

4 rounds for quality of:
10 Dumbbell Hammer Curls, pick load
12 Dumbbell French Press, pick load
Max Handstand hold or plank

Every 1 min for 10 mins, alternating between:
1x [ 1 Squat Clean + 1 Front Squat ], pick load
Row, 30 secs

For time:
10 Front Squats, pick load (sub DB front squats)
Row, 500/450 m
8 Front Squats, 
Row, 500/450 m
6 Front Squats, 
Row, 500/450 m
4 Front Squats, 
Row, 500/450 m
2 Front Squats, 
Row, 500/450 m

Time cap: 20 mins

Complete as many rounds as possible in 20 mins of:
21 Box Jump Overs or Step Ups
15 Pull-ups or 15 Scap pulls 
9 Strict Handstand Push-ups or DB Z press 

3 rounds for quality of:

Side Plank 30-90 sec per side
25/25 Palloff Press w/Band
10 Arch ups

Strength Squad: Deadlift and Strict Press Supersets

10 Box Squats, pick load

Every 3 mins for 9 mins.

3 rounds, 3 mins each, for max reps of:
16/13 Air Bike Calories
20 Alternating Dumbbell Snatches, pick load
max reps in remaining time Sit-ups
Rest 1 min
— then —
In 4 mins, for max reps of:
16/13 Air Bike Calories
20 Alternating Dumbbell Snatches, 
max reps in remaining time Sit-ups