Monday 8.23.21
A. Back Squat
4x6 @80%
* Complete a set every 2 minutes
B. For Time:
25 Toes to Bar
400m Run
25 Toes to Bar
800m Run
25 Toes to Bar
400m Run
* Target time: 12-14 minutes
* Time cap: 16 minutes
* Scaling option 1 (Masters 45+)
For Time:
20 Toes to Bar
400m Run
20 Toes to Bar
400m Run
20 Toes to Bar
400m Run
* Scaling Option 2
For Time:
25 Knees to Elbows
200m Run
25 Abmat Sit Ups
400m Run
25 Knees to Elbows
200m Run
C. 3 Sets:
10 Single leg RDL (each leg)
10 Single leg hip bridge (each leg)
:30 Static hip bridge hold
*Rest as needed b/t sets
At Home Option:
400m Run
60 Air Squats
30 Burpees
400m Run
60 Air Squats
30 Burpees
400m Run
Tuesday 8.24.21
A. Shoulder Press
4x6 @80%
* Complete a set every 2 minutes
B. 21-15-9*
Calories Echo Bike
Power Snatch (105/75)
*15-12-7 calories for women
* Target time: 6-8 minutes
* Time cap: 10 minutes
* Scaling option 1 (Masters 45+)
21-15-9
Calories Assault Bike
Power Snatch (95/65)
15-12-7 calories for women
* Scaling Option 2
15-12-9
Calories Assault Bike
Alternating Dumbbell Snatch (light)
12-9-6 calories for women
C. 5 sets: for quality
20 ring rows
20 pushups
At Home Option:
4 Sets
AMRAP 3 Minutes
12 Stepback Lunges (Total)
6 Push Ups
9 Box Jumps Or Tuck Jumps
-Rest 1 Minute-
Wednesday 8.25.21
A. Deadlift
4x6 @ 80%
* Complete a set every 2 minutes
B. For Time:
10-8-6-4-2
Wall Walks
Thrusters (135/95)
* Target time: 7-9 minutes
* Time cap: 12 minutes
* Scaling option 1 (Masters 45+)
For Time:
10-8-6-4-2
Wall Walks (half way)
Thrusters (115/75)
* Scaling Option 2
For Time:
10-8-6-4-2
inchworm
Dumbbell Thrusters (moderate)
C. 3 Sets:
10 Single arm dumbbell bench (in tempo)
10 Diamond push ups *See link in athlete notes
10 Single arm dumbbell upright row
At Home Option:
4 rounds
60 Plate Hops/ Jumping Jacks
20 Chair Dips
40 Air Squats
Thursday 8.26.21
A. Bench Press
4 x6 @80% of 1RM
* Complete a set every 2 minutes
B. Teams of 2
18:00 Amrap
6 Burpees to a 6-inch target
4 Power Cleans (185/125)
1 Rope Climb (15ft)
* You Go, I go *
* Target Rounds: 7-9 rounds (each)
* Minimum number of rounds before scaling: 5 rounds (each)
Teams of 2
18:00 Amrap
6 Burpees
4 Power Cleans (155/105)
1 Rope Climb (12ft)
You Go, I go
* Individual Option
18:00 Amrap
6 Burpees to a 6-inch target
4 Power Cleans (185/125)
1 Rope Climb
rest 1:00 between rounds
* Complete a set every 2 minutes *
At Home Option:
3 Sets:
1:00 Max Reps No Push Burpees
1:00 Max Reps Alternating Box/Chair Step Ups
1:00 Max Reps Alternating Leg V-Ups
1:00 Max Reps Alternating Bodyweight RDLs
1:00 Rest
Friday 8.27.21
A. For Time:
150 Wall Balls (20/14)
- Every 2 Minutes Perform 35 Double Unders -
**Start the workout with Double Unders
Target Time: 7-9 minutes
Time Cap: 14 minutes
Scaling option 1 (Masters 45+)
150 Wall Balls (14/10)
Every 2 Minutes Perform 30 Double Unders
* Scaling Option 2 (Beginner)
150 Wall Ball Thrusters (light)
Every 2 Minutes Perform 35 Single Unders
B.
Run 1 Mile
100 AB Mat Sit ups
At Home Option:
AMRAP 12:00
12 Jumping Air Squats
12 Stepback Lunges (Total)
16 Sit Ups
Saturday 8.28.21
A. Teams of 2
50-40-30-20-10
Synchro Kettlebell Swings (53/35)
Synchro Abmat Sit Ups
100-80-60-40-20
Calorie Row
Target time: 20-22 minutes
Time cap: 28 minutes
Scaling option 1 (Masters 45+)
Teams of 2
50-40-30-20-10
Synchro Kettlebell Swings (35/25)
Synchro Abmat Sit Ups
100-80-60-40-20
Calorie Row
* individual Option
40-30-20-10
Kettle Bell Swings
Abmat Sit Ups
Calorie Row
B. Optional Bonus WOD:
AMRAP 12:00
8 Double Dumbbell Thrusters (50s/35s)
8 Double Dumbbell Stepback Lunges (50s/35s) (Total)
16 Feet Anchored Sit Ups