MONDAY, AUGUST 2nd
A. For Time:
500m/400m Row
50 Thrusters (45/35)
50 Pull-Ups
400m/325m Row
25 Thrusters (95/65)
25 Chest to Bar
300m/250m Row
Target time: 12-14 minutes
Time cap: 16 minutes
Scaling option 1 (Masters 45+)
500m/400m Row
50 Thrusters (35/25)
40 Pull-Ups
400m/325m Row
25 Thrusters (75/55)
20 Chest to Bar
300m/250m Row
Scaling Option 2 (Beginner)
300m Row
50 Air Squats
50 Ring Rows
250m Row
25 Dumbbell Thrusters (light)
25 Jumping Pull Up
200m Row
B. Bench Press
6 x 3 @80% of 1RM
* Complete a set every 90 seconds *
TUESDAY, AUGUST 3rd
A. Back Squat
6 x 3 @80% of 1RM
* Complete a set every 90 seconds *
B. Amrap 3:00 (5 sets)
3 Deadlifts (275/185)
6 Ring Dips
9 Box Jumps (24/20)
- Rest 1:00 -
Target number of Rounds each set: 4+
Minimum number Rounds before scaling: 3
Scaling option 1 (Masters 45+)
Amrap 3:00 (5 sets)
3 Deadlifts (225/155)
6 Bar Dips
9 Box Jumps (20/16)
Rest 1:00 -
Scaling Option 2 (Beginner)
Amrap 3:00 (5 sets)
4 Kettlebell Sumo Deadlifts (moderate)
6 Bar Push-Ups
8 Step Ups
Rest 1:00 -
WEDNESDAY, AUGUST 4th
A. Shoulder Press
6 x 3 @80% of 1RM
* Complete a set every 90 seconds *
B. 4 rounds for Time:
24/18 Calorie Assault Bike or 20/15 Calorie Echo Bike
8 Single Arm DB Push Press (50/35 - right)
8 Single Arm DB Push Press (50/35 - left)
6 Bar Muscle Ups or 8 Burpee Pull-Ups
Target time: 10-12 minutes
Time cap: 15 minutes
Scaling option 1 (Masters 45+)
4 rounds
20/15 Calorie Assault Bike or 18/14 Calorie Echo Bike
8 Single Arm DB Push Press (35/25 - right)
8 Single Arm DB Push Press (35/25 - left)
5 Bar Muscle Ups or 6 Burpee Pull-Ups
Scaling Option 2 (Beginner)
4 rounds
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
8 Single Arm DB Push Press (light - right)
8 Single Arm DB Push Press (light - left)
8 Up Down + Jumping Pull-Ups
THURSDAY, AUGUST 5th
A. Teams of 2
50 Power Snatch (95/65)
20 Synchro Bar-facing Burpees
30 Power Snatch (135/95)
20 Synchro Bar-facing Burpees
10 Power Snatch (165/115)
20 Synchro Bar-facing Burpees
Target time: 12-14 minutes
Time cap: 16 minutes
Scaling option 1 (Masters 45+)
Teams of 2
50 Power Snatch (75/55)
15 Synchro Bar-facing Burpees
30 Power Snatch (115/85)
15 Synchro Bar-facing Burpees
10 Power Snatch (145/110)
15 Synchro Bar-facing Burpees
Individual Option
25 Power Snatch (95/65)
20 Bar-facing Burpees
15 Power Snatch (135/95)
20 Bar-facing Burpees
5 Power Snatch (165/115)
20 Bar-facing Burpees
B. Deadlift
6 x 3 @80% of 1RM
* Complete a set every 90 seconds *
FRIDAY, AUGUST 6th
A. 4 Rounds
200m Run
75 Double Unders
- Rest 2:00 -
4 Rounds
200m Run
25 Deficit Push Ups (4in/2in) or 25 Dumbbell Bench (50's/35's)
- Rest 2:00 -
4 rounds
200m Run
75 Double Unders
Target time each set: 6:30-7:30 minutes
Time cap: 8 minutes
Scaling option 1 (Masters 45+)
4 Rounds
200m Run
60 Double Unders
Rest 2:00
4 Rounds
200m Run
20 Deficit Push Ups (4in/2in)
Rest 2:00
4 rounds
200m Run
60 Double Unders
Scaling Option 2 (Beginner)
4 Rounds
200m Row
60 Single Unders
Rest 2:00
4 Rounds
200m Row
20 Bar Push Ups
Rest 2:00
4 rounds
200m Row
60 Single Unders
SATURDAY, AUGUST 7th
5 Rounds (each)
25/20 calorie Standing Bike Erg
20 GHD Sit Ups
5 Sandbag Over Box (150/100) + Burpee Box Get-Overs (48”) or 5 Power Cleans (205/135) +10 Burpee over Bar
-Rest while Partner goes (OR Rest 1:1)-