MONDAY, AUGUST 17th
HAPPY BIRTHDAY ALEXA WILLIAMS, KIMBERLY PRITCHETT, and DOUG WARREN
A. 15:00-30:00
Front Squat 5x2,3x3@80%
Complete a set every 60 seconds, on the 6th - 8th set complete 3 reps -
B. 30:00-50:00
15 minute AMRAP
50 Dumbbell Snatch(50/35)
50 Push Ups
50 Dumbbell Step Ups (50/35)(24/20)
50 Push Ups
50 Dumbbell Snatch(50/35)
Target rounds: 1+
Minimal number of reps before scaling: 175 reps
* On step-ups, DB must be placed somewhere on the shoulders.
Scaling option
12 min AMRAP
30 Dumbbell Snatch(35/20)
30 Push Ups
30 Dumbbell Step Ups (35/20)(20/16)
30 Push Ups
30 Dumbbell Snatch(35/20)
C. 50:00-60:00
3 rounds
15 Abmat situps
30 Russian Twist
20 sec Hollow Rock Hold
TUESDAY, AUGUST 18th
A. 15:00-50:00
8 Sets (1 Set Every 2:30)
250m/200m Row
10 Burpees
Target Time each set: 1:20 - 1:40
Time cap each set: 2:00
Goal is sub 1:00 on the row, Goal is sub 1:00 on the row
Scaling option
8 Sets (1 Set Every 2:30)
200m/175m Row
8 Burpees
B.
5 rounds
5 Strict Pull-ups (Tempo: 31X1)
10/10 Single Arm Ring Row
10 double dumbbell bicep curls
WEDNESDAY, AUGUST 19th
A. 15:00-30:00
Bench Press 5x2,3x3@80%
- Complete a set every 60 seconds, on the 6th - 8th set complete 3 reps -
B. 30:00-50:00
3 rounds
30 Overhead Squat (75/55)
30 GHD Sit Ups
90 Double Unders
- 16:00 Time Cap -
Target time: 11 - 13:00
Time cap: 16:00
Scaling Option:
3 rounds
30 Back Squats (75/55)
30 Stick Sit Ups
90 Single Unders
C. 50:00-60:00
3 rounds
DB turkish getup (stand up portion only) left arm
100 ft DB overhead carry left DB turkish getup (down to ground portion)
*repeat on right side
THURSDAY, AUGUST 20th
HAPPY BIRTHDAY BEN TRUEBLOOD and JEAN BILDAD
A. 15:00-50:00
For Time:
4000/3400m Bike Erg (OR 2000/1600m Row OR 150/100 Calorie Assault Bike)
1600m Run
4000/3400m Bike Erg (OR 2000/1600m Row OR 150/100 Calorie Assault Bike)
- 30:00 Time Cap
Target time: 23 - 25:00
Time cap: 30:00
Goal for the bike erg is to finish sub 8:00.
For Time:
3000/2500m Bike Erg (OR 1500/1200m Row OR 100/70 Calorie Assault Bike)
1000m Run
3000/2500m Bike Erg (OR 1500/1200m Row OR 100/70 Calorie Assault Bike)
B.
3 sets
10 Bird Dogs
20 Cossack Squats
FRIDAY, AUGUST 21st
HAPPY BIRTHDAY CHRIS OSAILE
A. 15:00-30:00
Deadlift 5x2,3x3@80%
- Complete a set every 90 seconds, on the 6th - 8th set complete 3 reps -
* Use same weight for all 8 sets
B. 30:00- 50:00
14 minute AMRAP, alternate rounds with partner
7 Power Cleans (115/85)
7 Toes to Bar
7 Box Jumps (24/20)
Target number of Rounds: 7-9. rounds
Minimum number Rounds before scaling: 4
Scaling option:
14 minute AMRAP, alternate rounds with partner
7 Power Cleans (85/55)
7 Hanging Knee Raises
7 Box Step Ups (20/16)
C. 50:00-60:00
3 rounds
45 sec side plank (each side)
20 Flutter Kicks
20 v-ups
SATURDAY, AUGUST 22nd
HAPPY BIRTHDAY CYNDI MILLIGAN and ERIC JANSEEN
15:00-50:00
Partner Workout
3 rounds
18 Syncro Deadlift 155/105
6 Syncro Muscle Ups
-into-
150' Handstand Walk (each)
*Partner completes 25' then partner 2 follows
-into-
49 Thruster 135/95
49 Burpee Box Get Over (48/42)
*Split reps as needed
*No rest between each part of the workout
Target time: 20:00
Time cap: 30:00
For the first part look to break up the Deadlifts and Muscle Ups early to save grip and not reach failure off the start.
On the Handstand Walk one partner completes a 25' section and then partner 2 goes. Goal is 25' unbroken but if needed break to keep moving. Scale to 15/12 cal. ski if unable to Handstand Walk.
Scaling option
Partner Workout
3 rounds
18 Syncro Deadlift 115/85
6 Syncro Burpee Pull Ups
-into-
100/70 Cal. Ski Erg
10/7 Cals back and forth
-into-
49 Thruster 95/65
49 Burpee Box Jump Overs (24/20)
*Split reps as needed
*No rest between each part of the workout
Individual Option
3 rounds
18 Deadlift 155/105
6 Muscle Ups
-into-
100' Handstand Walk (25' sections)
-into-
49 Thruster 95/65
49 Burpee Box Jump Overs (24/20)