WEEK OF WORKOUT's 8.1.22 - 8.6.22

MONDAY, AUGUST 1st

A. Pre 12-week strength/skill cycle testing week!

12 Min to establish:

1 Rep Max Front Squat

We will use percentages of this max as we go through our new strength cycle. Re-test week will be 10/17

B. CFH Fall Games Qualifying Event #1:

AMRAP 13:

30 Ring Rows

20 Box Step Overs (20")

20 SA DB Push Press (50/35)

20 DB Box Step Overs

20 Jumping Pull-ups

15 Burpee Box Jump Overs

15 Pull-ups

10 DB Burpee Box Step Overs

10 C2B Pull-ups

10 Handstand Push-ups

MAX Bar Muscle Ups

*Target time for BMU: 1:30-3:00

TUESDAY, AUGUST 2nd

A. 1 x :30 Max Rep Strict Ring Dip Test

B. 1:30 on // 1:00 off x 8

12/9 Cal Ski

3 Power Snatch (135/95)

MAX Burpee over bar

*Target reps each round: 10

Masters RX/Scaling Option 1:

11/8 Cal Ski

3 Power Snatch (115/75)

Scaling Option 2:

10/7 Cal Ski

3 Power Snatch (75/55)

Regular Burpees

WEDNESDAY, AUGUST 3rd

At 0:00 -

3x:

300m Run

20 Wall Balls (20/14)

10 Cal Bike Erg

At 10:00 -

2x:

400m Run

30 Wall Balls

20 Cal Bike Erg

At 20:00 -

50 Wall Balls

40 Cal Bike Erg

800m Run

*Score is last round for time

*Target Time Each: 7-8 min

*Time Cap Each: 9 min

Masters RX/Scaling Option 1:

200-300-600m Run

Scaling Option 2:

2x:

300m Run

20 Wall Balls (14/10)

10 Cal Bike Erg

At 10:00 -

1x:

400m Run

30 Wall Balls

20 Cal Bike Erg

At 20:00 -

40 Wall Balls

30 Cal Bike Erg

500m Run

THURSDAY, AUGUST 4th

A. 15 min to establish your

1 Rep Max Deadlift

B. "ANNIE"

For Time:

50-40-30-20-10

Double Unders

Sit-ups

Scaling Option 1:

x2 Single Unders

Scaling Option 2:

45-35-25-15-5

x2 Single Unders

Sit-ups

FRIDAY, AUGUST 5th

A. 1 x :30 MAX Strict Pull-ups

B. FOR TIME:

21-15-9

Hang Squat Cleans (95/65)

Pull-ups

*Target Time: 3-5 min

*Time Cap: 7 min

Masters RX/Scaling Option 1:

21-15-9

Hang Squat Cleans (65/45)

Jumping Pull-ups

Scaling Option 2:

Alt DB Squat Cleans (30/20)

Ring Rows

C. Row Intervals

8x 200m Row each

(You Go I Go w/partner)

SATURDAY, AUGUST 6th:

For Time w/ a Partner:

200 Cal Echo

+

20 rounds:

5 squat snatch (115/105)

10 HSPU

15 GHD sit-ups

*One partner on bike one partner working through rounds. Switch whenever, but must be equal work on reps

Individual Option:

10 Rounds:

3 squat snatch (115/105)

6 Cal Echo Bike

9 HSPU

12 GHD sit-ups

-rest :30-