WEEK OF WORKOUTs 8.8.22 - 8.13.22

MONDAY, AUGUST 8th

A. Front Squat

3x5 Tempo Front Squat @70%

B. CFH FALL GAMES QUALIFIER EVENT #2

IN 16:00 -

FOR TIME:

2K Row

-in remaining time-

FOR WEIGHT:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

TUESDAY, AUGUST 9th

A. Tempo Ring Dips

3x5 w/ :03 down

B. 5 Rounds For Time:

3 Sand Bag Cleans (150/100)

50 Double Unders

15 KB S2OH (35s/26s)

50 Double Unders

3 Sand Bag Cleans

-rest :90-

Target Total Time: 18-20
min

Target Time Ea Round: 2-3 min

Masters RX/Scaling Option 1:

5 Rounds For Time:

3 Sand Bag Cleans (125/85)

40 Double Unders

15 KB S2OH (26s/18s)

40 Double Unders

3 Sand Bag Cleans (125/85)

Scaling Option 2:

5 Rounds For Time:

3 Sand Bag Cleans (100/50)

75 Single Unders

15 KB S2OH (18s/9s)

75 Single Unders

3 Sand Bag Cleans (100/50)

WEDNESDAY, AUGUST 10th

4:00 on // :90 off x 5 For Max Reps-

20/15 Cal Row

15 Burpees

20/15 Cal Echo Bike

Max Overhead Squats (155/105)

Target Reps Each Round: 8+

Masters RX/Scaling Option 1:

15/12 Cal Row

15 Burpees

15/12 Cal Echo Bike

Max Overhead Squats (135/95)

Scaling Option 2:

13/10 Cal Row

15 Burpees

13/10 Cal Echo Bike

Max Overhead Squats (95/65)

OR Front Squat

THURSDAY, AUGUST 11th

A. Tempo Deadlifts

3x5 @ 70%

:03 down :03 up

B. "Diane"

For Time:

21-15-9

Deadlifts (225/155)

Handstand Push-ups

Target Time: 3-4 min

Time Cap: 7 min

Scaling Option 1:

(185/105)

Scaling Option 2:

(135/95)

Double DB Push Press

FRIDAY, AUGUST 12th

A. Tempo Pull-ups

3x5 30X1

B. 4 Rounds For Time:

250/200m Ski

15 Thrusters (95/65)

15 Box Jump Overs (24/20)

Target Time: 10-12 min

Time Cap: 15 min

Masters RX/Scaling Option 1:

200/175m Ski

15 Thrusters (75/55)

15 Box Jump Overs (20)

Scaling Option 2:

175/150m Ski

12 Thrusters (75/55)

12 Box Step Overs (20)

SATURDAY, AUGUST 13th

Gym CLOSED for special event