MONDAY, AUGUST 24th
HAPPY BIRTHDAY, CHAD JACOBS, CAM JOHNSON, and ABBIE JENKINS!
A. 15:00-50:00
4 sets
5:00 on/1:30 off
12 Lateral Burpees over rower
24/20 Cal. Row
12 Lateral Burpees over rower
Max Wall Balls (20/14)
Target number of Reps each set: 25+
Minimum number reps before scaling: 20
60-75 sec on burpees
90 sec on row
90-2:00 on wallballs
Scaling
4 sets
5:00 on/1:30 off
10 Burpees
20/15 Cal. Row
10 Burpees
Max Wall Balls (14/10)
B. 50:00-60:00
3 Rounds
10 Strict Chin Ups (jumping)
1:00 handstand hold (pike hold)
TUESDAY, AUGUST 25TH
A. 15:00-30:00
Front Squat 4x2,4x3@80%
- Complete a set every 60 seconds, on the 5th - 8th set complete 3 reps -
B. 30:00-50:00
For Time:
30 Clean and Jerks (115/80)
@5:00
30 Clean and Jerks (135/95)
@10:00 - 15:00
Max Reps Clean and Jerk (155/105)
Target time: 2-3 mins
Target number of Reps: 20+
First set of clean and jerks should be light weight (50%)
Second set of clean and jerks will be heavier but still movable weight (60%)
Maintain a rep every 5-8 secs
OR OPTION B workout...
4 Rounds for Time:
Run 400m
15 Clean and Jerks (135/95lbs)
Scaling
For Time:
30 Clean and Jerks (95/65)
@5:00
30 Clean and Jerks (115/80)
@10:00 - 15:00
Max Reps Clean and Jerk (135/95)
Scale option B to...
3 Rounds OR 300m + 10 CJ (95/65)
C. 3 sets
8 Landmine Twist (each side)
10 Landmine row (each side)
WEDNESDAY, AUGUST 26TH
A. 15:00-30:00
Deadlift 4x2,4x3@80%
- Complete a set every 60 seconds, on the 5th - 8th set complete 3 reps -
B. 30:00-50:00
15:00 Amrap
3 Rounds
25 Toes to Bar
25 Push Ups
-into-
Max Rounds
50 Double Under
50’ Sandbag walking lunge (50’s/35’)
* Every 5ft section counts as 1 rep *
Score the DU and Lunge Rounds
Target 3+ rounds
Scaling
15:00 Amrap
3 Rounds
15 Knee Raises
15 Box Push Ups
-into-
Max Rounds
50 Singe Unders
50ft walking lunge
C.3 rounds:
12 Seated DB Z press (each side)
12 Dumbbell Bicep Curls (each side)
12 Single Leg Glute Bridge (ea)
THURSDAY, AUGUST 27th
HAPPY BIRTHDAY, ROBIN CRUTCHER!
A. 15:00-30:00
Bench Press 4x2,4x3@80%
- Complete a set every 60 seconds, on the 5th - 8th set complete 3 reps
B. 30:00-55:00
2 sets
4:00 min AMRAP
400/300m Ski, 800/600 Bike erg, 400/300 Row, then straight into... Max Distance Run
- Rest 1:00 -
4:00 min AMRAP
Run matching distance from previous run, then straight into Max Meter Ski, Bike, Row
- Rest 1:00 -
*Athletes will score total number of meters at the end of each round
Scaling option
2 sets
4:00 min AMRAP
300/200m Ski
Max Distance Bike Erg (meters) (or Run/Row)
Rest 1:00 -
4:00 min AMRAP
Bike Erg (matching distance from previous max distance attempt) (or Run/Row)
Max Meter Ski
Rest 1:00 -
C.
5 min Bike Erg cool-down
1 min legs on wall hamstring stretch
1 min legs on wall wide leg stretch
FRIDAY, AUGUST 28TH
HAPPY BIRTHDAY DEREK FINN
A. 20:00-45:00
For Time, Teams of 2:
100/80 Cal. Assault Bike
50 Syncro Dumbbell Snatch (50/35)
100/80 Cal. Assault Bike
50 Syncro Dumbbell Push Press (50s/35s)
100/80 Cal. Assault Bike
50 Syncro Dumbbell Front Squats (50s/35s)
* M/M Teams - 100 Cal. AB
M/F Teams - 90 Cal. AB
F/F Teams - 80 Cal. AB
- Split calories as needed -
Target time: 20:00
Time cap: 30:00
SCALING OPTIONS:
Teams of 2
80/60 Cal. Assault Bike
50 Syncro Dumbbell Snatch (35/20)
80/60 Cal. Assault Bike
50 Syncro Dumbbell Push Press (35s/20s)
80/60 Cal. Assault Bike
50 Syncro Dumbbell Front Squats (35s/20s)
M/M Teams - 80 Cal. AB
M/F Teams - 60 Cal. AB
F/F Teams - 70 Cal. AB
Split calories as needed -
Individual option:
50/40 Cal. Assault Bike
50 Dumbbell Snatch (50/35)
35/25 Cal. Assault Bike
50 Dumbbell Push Press (50s/35s)
20/15 Cal. Assault Bike
50 Dumbbell Front Squats (50s/35s)
B. 45:00-60:00
Midline Option-
3 rounds
45 sec side plank (each side)
20 russian twists (each side)
20 v-ups
Mobility Option-
1 min cat/cow
1 min quad smash with partner
1 min shoulder stretch on wall ea side
90sec child's pose
SATURDAY, AUGUST 29TH
For Time:
50 Parallette Handstand Push Ups (45+Abmat/2x45+Abmat)
- Every time you break perform
2 Rounds
1 Rope Climb (15ft) or 2 Rope Climb Progressions or 6 Strict Chin-ups
2 Squat Snatch (185/125)
Target time: 20:00
Time cap: 30:00
Scaling option
For Time:
75 Handstand Push Ups
Every time you break perform
2 Rounds
12 Ring Rows
2 Power Snatch (135/95)