MONDAY 7.25.22

Summer STRONG Week 8 - 26 Minutes

1 Pause Front Squat + 2 Back Squats

@50-60-70-80-84-88-88% (base on 1RM Front Squat)

5 Push Press

@50-60-70-80-83-83%

Top two sets are not a typo. Two sets at 88% on squats. Two sets at 83% on press.

Athletes go back and forth between movements until they complete all working sets 

Deuces Athletes scale percentages by feel based on how your body feels after Saturday's competition.

Functional Strength AMRAP 10

8 Double DB Bulgarian Split Squats Right

8 Double DB Bulgarian Split Squats Left

8 Hang Power Cleans

12 Alternating Overhead Press

Rx: 50/35 lb DBs








TUESDAY 7.26.22

LIFT HEAVY SuperSet - 12 Minutes - 3 Sets

8 Bench Press @74%

8 Barbell Bentover Rows build to heavy 

CardioPump EMOM 20

M1) 8-10 Strict Pull-ups 

M2) 10/8 Cal Assault Bike

M3) 10-15 Ring Dips

M4) 18/15 Cal Row

M5) AMRAP Starfish V Ups





WEDNESDAY 7.27.22

CrossFit Open Workout 16.2/19.2 Kinda

AMRAP 30

25 Toes-to-Bars

50 Double-Unders

15 Block Cleans (135/85# or 50%)

25 Toes-to-Bars

50 Double-Unders

13 Block Cleans (185/115# or 60%)

25 Toes-to-Bars

50 Double-Unders

11 Block Cleans (225/145# or 70%)

25 Toes-to-Bars

50 Double-Unders

9 Block Cleans (275/175# or 80%)

25 Toes-to-Bars

50 Double-Unders

7 Block Cleans (315/205# or 90%)

All are SQUAT Cleans. Use % 1RM Clean for all sets.

The actual open workoUt was a 20 MiNute time cap. Goal is To FInish or at least get to last barBell.





THURSDAY 7.28.22

Functional Bodybuilding 7:30am & 6:30pm

Open Gym 5:30pm

EMOM 10

M1) 8 Strict Seated Barbell Press

M2) :40 Tempo Banded Seated Rows

EMOM 20

M1) 16 Alternating DB Bicep Curls

M2) 16 Hang DB Reverse Lunges

M3) Front Rack + Overhead Hold Right

M4) Front Rack + Overhead Hold Left

M5) AMRAP Plate Zombie Sit-ups 













FRIDAY 7.29.22

Lift Heavy - 12 Minutes

4 sets of 6 Reps Each Hip Thrusts & Bentover Rows

Go back and forth between movements finding a heavy set of 6 for each. Use two separate barbells.


Beach Pump EMOM 20

M1) 20 Alternating DB Bench Press

M2) 20 Alternating DB Gorilla Rows

M3) :40 Banded Bicep Curls

M4) :40 Banded Tricep Pull Downs

M5) AMRAP 123 Up Downs








SATURDAY 7.30.22

10am Class + Open Gym 11-1

Teams of 2 - AMRAP 30

Terrible Stair Run

40 DB Power Cleans 50/35#

40 HSPU or DB Push Press

20 Bar Muscleups or 40 Pull-ups/ Ring Rows




SUNDAY 7.31.22

Open Gym 9-12