Tom Roth 7/25/22 Tom Roth 7/25/22

Tuesday, July 26

Workout

For time:
5k row

Tom Roth 7/24/22 Tom Roth 7/24/22

Monday, July 25

Workout

As many rounds as possible in 15 mins. of:
50 ft bear crawl
20 push-ups

Tom Roth 7/23/22 Tom Roth 7/23/22

Workout

15-12-9-6-3 reps for time of:
Push jerks (155/105 lb)
Ring rows (parallel to ground)

Tom Roth 7/22/22 Tom Roth 7/22/22

Rest day or make-up day

__________

Watch Injury Control in GPP Training with Kelly Starrett from CrossFit.com.

Tom Roth 7/21/22 Tom Roth 7/21/22

Workout

Perform a Tabata interval of each of the following:

Chest-to-bar pull-ups
Box jumps (24/20 in)
Push-ups
Hip extensions
Abmat sit-ups

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.
Score is total reps.

Tom Roth 7/20/22 Tom Roth 7/20/22

Workout

21-15-9 reps for time of:
Dumbbell thrusters (50/35 lb)
D-ball over-the-shoulder (100/70 lb)

Tom Roth 7/19/22 Tom Roth 7/19/22

Workout

5k run

We know you can do it alone, but it’s so much more fun with friends!

Tom Roth 7/18/22 Tom Roth 7/18/22

Rest day or make-up day

__________

Tom Roth 7/17/22 Tom Roth 7/17/22

Workout

10 rounds for load of:
1 squat clean + 2 hang squat cleans

Rest as needed between efforts.

Tom Roth 7/16/22 Tom Roth 7/16/22

Workout

“Less is More”

10 rounds for time of:
500m bike
30 ft dumbbell walking lunges (50/35 lb)
10 down to 1 dumbbell shoulder-to-overhead (50/35 lb)

20 minute time cap