MONDAY, AUGUST 9th
A. Deadlift
5 x 4 @ 80%
*Complete set every 90sec- 2min
B. 3 Rounds for Time:
400m Run
20 Toes to Bar
10 Clean and Jerk (135/95lbs)
Target Time: 12-14 minutes
Time Cap: 18 minutes
Scaling Option 1/ Masters RX
400m Run
15 Toes to Bar
10 Clean and Jerk (115/75lbs)
Scaling Option 2
200-300m Run (2min goal time)
15 Knees to Chest or 20 Tuc Ups
10 Clean and Jerk (65/35lbs) or DB Clean and Jerk (20/10lbs)
2 sets:
40 second Hollow Hold
20 V-Ups
20 Anchored Feet Sit Ups
-Rest 1:00 B/T Sets-
TUESDAY, AUGUST 10th
A. 12 min AMRAP
10 Push Ups
10 Ring Rows
10 Ab Mat Sit-ups
10 Air squat
Target Rounds: 6+ Rounds
B. Shoulder Press
5 x 4 @ 80%
*Complete set every 90sec- 2min
C. 3 Sets:
10 Tempo DB Bench (2 sec down/ fast up)
10 Tempo DB Bent Row (2 sec down/ fast up)
10 Banded Scap Squeezes
Bonus Stretching:
1:30 Butterfly Stretch
2:00 Frog Stretch
WEDNESDAY, AUGUST 11th
A. Back Squat
5 x 4 @ 80% of 1RM
* Complete a set every 1 minute 45 seconds *
B. For Time:
50 Double Unders
50 Alternating Dumbbell Snatch (50/35lbs)
40 Double Unders
40 Alt DB Snatch
30 Double Unders
30 Alt DB Snatch
20 Double Unders
20 Alt DB Snatch
10 Double Unders
10 Alt DB Snatch
Target Time: 8-10minutes
Time Cap: 13 minutes
Scaling Option 2 (Beginner)
For Time:
50 SIngle Unders
30 Alt Dumbbell Snatch (light)
40 SIngle Unders
25 Alt Dumbbell Snatch
30 SIngle Unders
20 Alt Dumbbell Snatch
20 SIngle Unders
15 Alt Dumbbell Snatch
10 Single Unders
10 Alt Dumbbell Snatch
C. 3rounds
:20 sec plank
10 Superman
10 Alt V ups
Bonus Stretching
1:30 Hamstring Stretch (Each Side)
1:30 Couch Stretch (Each Side)
THURSDAY, AUGUST 12th
A. Bench Press
5 x 4 @80% of 1RM
* Complete a set every 1 minute 45 seconds *
B. For Time, Teams of 2
3 Rounds (each)
50 Wallballs (20/14)
400m Run
* Partner one wall balls while partner 2 is running, switch when both are have completed their station. Rotate through until both partners have completed 3 rounds *
Target time: 11-13 minutes
Time cap: 16 minutes
Scaling option 1 (Masters 45+)
Teams of 2
3 Rounds (each)
50 Wallballs (14/10)
350m Run
Individual Option
3 Rounds
50 Wall Balls
400m Run
C. Bonus Endurance:
3 rounds:
4 sets: (90sec at moderate pace, 30sec at easy pace) w/ no rest b/t sets
-Rest: 4min b/t rounds-
FRIDAY, AUGUST 13th
A. 10:00 Amrap
12/10 Calorie Row
24 Kettlebell Swings (53/35lbs)
- Rest 5:00 -
10:00 Amrap
12/10 Calorie Row
12 Burpee Over Rower
Target number of Rounds each set: 4+
Scaling option 1 (Masters 45+)
10:00 Amrap
10/8 Calorie Row
18 Kettlebell Swings (44/26lbs)
Rest 5:00
10:00 Amrap
10/8 Calorie Row
8 Burpee Over Rower
Scaling Option 2 (Beginner)
10:00 Amrap
10/8 Calorie Row
10 Russian Kettlebell Swings
Rest 5:00
10:00 Amrap
10/8 Calorie Row
6 Up Downs
B. 3 sets
10 Dumbbell Seated Z-Press (Each side)
10 Dumbbell Single Leg RDL (Each Side)
10 Bulgarian Split Squats (Each side)
C. Bonus Stretching
1:00 Seal Pose
1:00 Child’s Pose
1:00 90/90 Hip Rotation (seated or lying down)
SATURDAY, AUGUST 14th
A. Partner Workout:
500/400 Calorie Bike Erg
*Partner Must Hold 2x70/50 in farmers hold
*Switch on the bike as desired
Target time: 28-32 minutes
Time cap: 40 minutes
Scaling option 1 (Masters 45+)
Partner Workout:
400/325 Calorie Bike Erg
(Partner Must Hold 2x70/50 in farmers hold)
(Switch on the bike as desired)
Individual Option:
Partner Workout:
250/200 Calorie Bike Erg
Every 2:00 perform 100ft Farmer Carry (70s/50’s)
B. 3 Sets:
15 Single Leg Glute Bridges (Each Side)
10 Birddogs (Each Side)
1:00 Wall Sit
C. Bonus Stretching
5:00 Corpse Pose
*If you are able, find a quiet space and lay down flat on your back. Set a timer and try to focus on clearing your mind and breathing deeply for 5 minutes.
BONUS ENDURANCE WOD’s
SKI or ROW
2x 5min at easy pace or SR below 27
-2min rest-
3min at moderate pace or SR b/t 28-32
-2min rest-
30sec at max effort sprint
-10sec rest-
30sec at max effort sprint
-3min rest b/t sets-
BIKE/RUN BLEND
6min run at easy pace, no rest, 6min bike at fast pace
-Rest 3min-
5min run at easy pace, no rest, 4min bike at faster pace
-Rest 3min-
4min run at easy pace, no rest, 2min bike at fastest pace