Dog Days of Summer

Warm Up/Mobility
2 Rounds
200 M Run
8 front squats (empty bar)
8 shoulder to overhead (empty bar)
4 Thrusters (empty bar – focus on a smooth transition between squat and overhead)
10 hanging scap retractions, 6 kip to swing, 2 strict pull ups (focus on solid shoulder control)

Metcon (Weight)
3x (1+1+1+1+1)
Power Clean + Clean + Push Jerk + Jerk + Clean

70% of RM C&J
*Movement Warmup b/f Clean and Jerk
Clean and Jerk (3×1)
80-85% of 1 RM

25:00 TC
Metcon (Time)
Chest to Bar Pull-ups
Thrusters (135/95)
-Rest 1:1-
40 Chest to Bar Pull-ups
20 Thrusters (135/95)

Sun’s Out Guns Out
Barbell Strict Press
5x 8-12 Reps (increasing weight across sets)
*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over extension of the low back. Use a slightly staggered stance if needed.

Seated Dumbbell Arnold Press
4 x 10-12 reps (two dumbbells) (increasing weight across sets)
*Focus: Dumbbells start at the shoulders with hands facing the body. As dumbbells are pressed, rotate hands through press so that hands are facing away from body at lockout

Standing Lateral Raise
4 x 12-15 reps; (moderate loading: keep same weight or increase across sets)
*Focus: Start with Dumbbells slightly in front of the body. Lift to the side keeping the elbows above the level of the hands.

Bent Over Lateral Raise
4 sets: 12-15 reps (light to moderate loading: keep same weight or increase across sets)
*Focus: Push the hips back and load the hamstrings for the starting position. Lift to the side keeping the elbows above the level of the hands

Buns of Steel

GHD Hip Raise
5 x 20 reps (no weight OR holding a light plate or dumbbell
*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep

Elevated Step-Back Lunges
4 x 10 reps per side (Body weight to moderate loading) perform all reps on one side and
then then other side
*Focus: Stand on a small elevated surface (plate or jerk block lid). Step back until rear knee touches floor and step up, focusing on contracting the glute of the working leg.

3 Sets:
10 Cat Cow Exercise
1:00 Hollow Hold
15 Single Leg Calf Raise (each side)

Metcon (Weight)
5x(1+1) 2 Position Deadlift
1 Pause 1 " off the ground + 1 above the knee

90-100% of Clean Max

Metcon (Time)
3 Sets
-5min rest b/t reps-
*Do 200m Walk during rest.

Record Slowest 800m time.

Metcon (4 Rounds for reps)
AMRAP 5 Minutes
5 Sandbag Clean over 48"" Box (200/150)
10 Burpee Box Get overs (48")
-Rest 5 Minutes-
AMRAP 4 Minutes
4 Sandbag Clean over 48"" Box (200/150)
8 Burpee Box Get overs (48")
-Rest 4 Minutes-
AMRAP 3 Minutes
3 Sandbag Clean over 48"" Box (200/150)
6 Burpee Box Get overs (48")
-Rest 3 Minutes-
AMRAP 2 Minutes
2 Sandbag Clean over 48"" Box (200/150)
4 Burpee Box Get overs (48")