Monday 8.16.21
A. Deadlift
6x2 @85% of 1RM
* Complete a set every 1 minute 30 seconds *
B. For Time:
250 Double Unders
50 Double Dumbbell Thrusters (50s/35s)
* Target time: 10-12 minutes
* Time cap: 15 minutes
* Scaling option 1 (Masters 45+)
For Time:
200 Double Unders
50 Double Dumbbell Thrusters (35s/25s)
* Scaling Option 2 (Beginner)
For Time:
250 Single Unders
50 Wall Ball Thrusters
C.3 sets
100ft Single Arm Overhead Dumbbell Walk (L)
100ft Single Arm Overhead Dumbbell Walk (R)
30 Alternating V-Ups
At Home Option:
EMOM x 20 Minutes:
Min 1: 20 Box Jumps Or Tuck Jumps
Min 2: 20 Glute Bridges
Min 3: Max Reps Air Squats
Min 4: Rest
Tuesday 8.17.21
A. Bench Press
6x2 @85% of 1RM
* Complete a set every 1 minute 30 seconds *
B. For Time:
21-15-9
Clean and Jerks (135/95)
Pull-ups
GHD’s
* Target time: 9-11 minutes
* Time cap: 15 minutes
* Scaling option 1 (Masters 45+)
For Time:
21-15-9
Clean and Jerks (115/75)
Pull-ups
GHD’s (6in riser)
* Scaling Option 2 (Beginner)
For Time:
21-15-9
Alt. Dumbbell Clean and Jerks (light)
Ring Rows
Abmat Sit Ups
C. 3 Sets:
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot - each side)
7 - 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)
3 sets
100ft Single Arm Overhead Dumbbell Walk (L)
100ft Single Arm Overhead Dumbbell Walk (R)
30 Alternating V-Ups
At Home Option:
5 Sets
AMRAP 2 Minutes
25 Push Ups
Max Plate Hops/Jumping Jacks
-Rest 2 Minutes between sets -
Wednesday 8.18.21
A. Back Squat
6x2 @85% of 1RM
* Complete a set every 1 minute 30 seconds *
B. Every 3:00 (7 sets)
12/10 Calorie Row
12 Toes to bar
12 Burpees
* Target time per set: 1:45 - 2:15 minutes
* Time cap: 2:30
* Scaling option 1 (Masters 45+)
Every 3:00 (7 sets)
10/8 Calorie Row
10 Toes to bar
10 Burpees
* Scaling Option 2 (Beginner)
6 sets
10/8 Calorie Row
10 Hanging Knee raises
10 Up Downs
rest 1:00 between sets
C. Mobility Session
Walk 400m
2 min foam roll hamstrings
2 min roll out calves with a lacrosse ball
1 min child pose
At Home Option:
For Time:
6-12-18-24-18-12-6
Jumping Air Squats
3-6-9-12-9-6-3
Burpees
Thursday 8.19.21
A. Shoulder Press
6x2 @85% of 1RM
* Complete a set every 1 minute 30 seconds *
B. Teams of 2
3 sets
16/12 Cal Echo Bike
20 Synchro Hand Release Push-ups
20 Sandbag over box (48/42) (150/100)
-Rest 2:00 between sets-
*Teams have one bike and will each ride 16/12 Cals
*Sandbag reps are split
* Target time each set: 3:30-4:30 minutes
* Time cap each set: 5 minutes
* Scaling option 1 (Masters 45+)
Teams of 2
3 Rounds
14/10 Cal Echo Bike
20 Synchro Hand Release Push-ups
20 Sandbag over box (42/36) (100/70)
-Rest 2:00 b/t rounds-
* Scaling Option 2 (Beginner)
Teams of 2
3 Rounds
12/10 Calorie Assault Bike
20 Synchro Bar Push-ups
20 Power Cleans (light)
-Rest 2:00 b/t rounds-
C.3-5 sets
10 Dumbbell Bench
10 Ring Rows
5 Tempo Goblet Squats (Slow and Controlled)
10 Hip Extensions
At Home Option/ Bonus Workout:
10 Rounds:
* Alternate rounds with a partner (5 rounds each)
20 Dumbbell Snatches Or Plate Ground to Overhead
20 Stepback Lunges (50/35) or Bodyweight
15 Hand Release Push Ups
**If you don't have a partner, rest 1:1 b/t rounds.
Friday 8.20.21
A. For Time:
200m Run
30 Box Jump Overs (24/20)
200m Run
20 Squat Snatch (115/85)
200m Run
10 Muscle Ups or 15 Burpee Pull-Ups
200m Run
20 Squat Snatch (115/85)
200m Run
30 Box Jump Overs (24/20)
200m Run
* Target time: 14-16 minutes
* Time cap: 20 minutes
* Scaling option 1 (Masters 45+)
200m Run
30 Box Jump Overs (20/16)
200m Run
20 Squat Snatch (95/65)
200m Run
10 Bar Muscle Ups or 15 Burpee Pull-Ups
200m Run
20 Squat Snatch (95/65)
200m Run
30 Box Jump Overs (20/16)
200m Run
* Scaling Option 2 (Beginner)
200m Row
30 Step Ups (24/20)
200m Row
20 Alternating Dumbbell Snatch
200m Row
15 Burpee Jumping Pull-Ups
200m Row
20 Alternating Dumbbell Snatch
200m Row
30 Step Ups (24/20)
200m Row
C. Cooldown
Muscle Up practice with Coach (check in and tweak techniques)
Mobility Session
Lat Stretch on Wall
Hamstring stretch
child pose
At Home Option:
2 Sets:
AMRAP 7:00
30 Air Squats
20 Alternating Leg V-Ups
-Rest 3:00 B/T Sets-
Saturday 8.21.21
Teams of 2
For time:
2000/1750m Row
100 Handstand Push-Ups
25ft. back-rack walking lunge (155/105) (each)
25ft. front-rack walking lunge (155/105) (each)
25ft. overhead walking lunge (155/105) (each)
* Target time: 15-17 minutes
* Time cap: 22 minutes
* Scaling option 1 (Masters 45+)
Teams of 2
1750/1500m Row
75 Handstand Push-Ups
25ft. back-rack walking lunge (135/95) (each)
25ft. front-rack walking lunge (135/95) (each)
25ft. overhead walking lunge (135/95) (each)
* Individual Option
For time:
600m Row
50 Handstand Push-Ups
25ft. back-rack walking lunge (155/105) (each)
25ft. front-rack walking lunge (155/105) (each
At Home Option:
4 rounds
400m Run
30 Sit ups
20 Stepback Lunges (Total)