MONDAY, AUGUST 3rd
HAPPY BIRTHDAY ANGELA LONGABERGER
A. 15:00-30:00
Deadlift 7x2,1x3@80%
- EMOM; on the 8th set complete 3 reps -
* Use same weight for all 8 sets
B. 30:00 - 45:00
For Time:
30 GHD sit ups
30 Shoulder to Overhead (75/55)
60 Pull Ups
30 Shoulder to Overhead (75/55)
30 GHD sit ups
- 15 minute time cap -
Target time: 7-9 minutes
Good old chipper that is designed to be light and fast!
Scaling
For Time:
30 Abmat sit ups
30 Shoulder to Overhead (55/35)
60 Jumping Pull Ups
30 Shoulder to Overhead (55/35)
30 Abmat sit ups
- 15 minute time cap -
C. 45:00-60:00
3 sets
60 sec Side Plank (each side)
16 Alternating Dumbbell Bench
10 Single Dumbbell RDL (each side)
TUESDAY, AUGUST 4th
A. 15:00 - 45:00
A. For Time:
21-15-9
Overhead Squat (95/65)
Burpee over Bar (parallel)
Target Time 6-8 minutes
* 10 minute time cap *
-Rest 5 Min-
For Time:
21-15-9
Overhead Squat (95/65)
Burpee over Bar (parallel)
Target Time 6-8 minutes
* 10 minute time cap *
OVHS should be unbroken. Ultimate goal should be to go hard on the first one and try to match that time on the second go around.
Scaling
For Time:
21-15-9
Front Squat (95/65)
15-12-9
Burpees
-Rest 5 Min-
For Time:
Front Squat (95/65)
15-12-9
Burpees
B. 45:00-60:00
3 sets
10 windshield wipers (floor) (each side)
20 Russian Twist (each side)
20 V Up
WEDNESDAY, AUGUST 5th
Front Squat 7x2,1x3@80%
- EMOM, on the 8th set complete 3 reps -
* Use same weight for all 8 sets
B. 30:00 - 50:00
3 Rounds
25/20 Calorie SkiErg, Rower, Bike erg, 17/14 Assualt
100ft SIngle Dumbbell Walking Lunge (50lb/35lb)
100 Double Unders
- 16 minute time cap -
Target Time : 11-13 minutes
Scaling:
3 Rounds
20/15 Cal Ski
50ft DB Walking Lunge (50lb/35lb)
100 Single Unders
B. 50:00-60:00
3 sets
10 Single Arm Dumbbell Z Press
10 Dumbbell curls (each side)
10 DB Bent-over Rows (each side)
THURSDAY, AUGUST 6th
15:00 - 50:00
5 sets
New set every 5:00 min
20/15 Calorie Row, Bike erg, and skier, 14/10 Assualt
200m Run
10 Power Cleans (135/95)
Target time each set: 2:30 - 3:30 minutes
Time cap 20 minutes
fast singles or 1-2 sets of touch and go
5 sets
New set every 5:00 min
15/12 Calorie Row
100m Run
8 Power Cleans (95/65)
B.
Accumulate 3 Mins of Active Hang
Accumulate 3 Mins of Active Handstand Hold
*rest as needed*
*3 min hold on any movement does not have to be completed before moving to the next movement. Break up as needed*
FRIDAY, AUGUST 7th
HAPPY BIRTHDAY KYLE RHODES and KRISTIN HEAGARTY
Bench Press 7x2,1x3@80%
- EMOM, on the 8th set complete 3 reps -
* Use same weight for all 8 sets
B. 30:00 - 50:00
Amrap 15 minutes
21/15 cal bike erg, rower, skier, 15/10 Assualt
15 KB front squats (2x53, 2x35)
9 Russian Twist (over and back = 1)
Target number of Rounds: 4-6
Bike Erg: The goal is sub 1 minute
Scaling
Amrap 15 minutes
15/12 cal bike erg
12 KB front squats (2x35, 2x25)
9 Sit-ups
C. 50:00-60:00
3 Rounds:
3/3 Turkish Get Ups
20 GHD Hip Extensions
20 Glute Ham Raises
SATURDAY, AUGUST 8th
A.
Partner Workout:
20 Muscle Ups (split)
80 Wall ball 30/20#
30 D-Ball cleans 150/100# (split)
80 Wall ball 30/20#
20 Muscle Ups (split)
*Scale Muscle-ups to Burpee Pull-ups
*Individual Version
10 Muscle Up
40 wall ball 30/20
15 D-ball cleans 150/100
40 wall ball 30/20
10 Muscle Up
* Target Time: 17-20 minutes
* Time Cap: 25 minutes