MONDAY, AUGUST 10th
Happy Birthday Rachel Barrett
A. 20:00-40:00
10 Rounds every 2 min
150 meter Sprint
8 burpee box jumpovers (24, 20')
*sprint out back garage door, take right at street and come back around to 1st garage door on far sidewalk)
* Target time each set:1:00 - 1:30, PUSH!
* Time cap each set: 1:30
Scaling
10/7 Assault bike
6 burpee box stepovers (12)
B. 40:00-60:00
Accessory:
3 sets
10 single Arm DB Lawnmower ea
10 Bird Dog (each side)
1:00 Hollow Rock Hold
1:00 Couch Stretch or Pigeon Pose off box
TUESDAY, AUGUST 11th
A. 15:00-30:00
Bench Press 6x2,2x3@80%
- Complete a set every 60 seconds, on the 7th - 8th set complete 3 reps -
B. 30:00-50:00
3 Rounds For Time:
21 Back Squats (115/75)
15 Hang Power Cleans (115/75)
9 Shoulder to Overhead (115/75)
50 DU 100 SU
*Take bar from floor for all movements
Target Time: 8-10 minutes, TIME CAP: 13 minutes
Goal: athletes should be able to handle these weights UB, can split into 2 sets on Rounds 2 and 3 after heart rate has jumped
Scaling Option:
12 Back Squats (75/55)
9 Hang Power Cleans ( (75/55)
6 Shoulder to Overhead (75/55)
50 SU
*Take bar from floor for all movements
WEDNESDAY, AUGUST 12th
Happy Birthday Rachel Gordon, Leigh Masters, Chris Benton
A. 15:00-30:00
Deadlift 6x2,2x3@80%
- Complete a set every 60 seconds, on the 7th - 8th set complete 3 reps -
B. 30:00-50:00
5 Rounds for time:
100ft Lunge Walk
20 Toes to Bar
20 Sand Ball Slams (50/30)
* Target time: 10 - 12 minutes
* Time cap: 16 minutes
Scaling Option:
5 Rounds
25 Step Ups (alt. legs, 12")
12- 15 Knee Raises
12- 15 Sand Ball Slams (30/20)
C. 50:00-60:00
3 Rounds:
1:00 Side Plank (each side)
10 Lateral Box Step Up (each side)
25 Supermans OR Hip Extensions on GHD
THURSDAY, AUGUST 13th
A. 15:00-30:00
Front Squat 6x2,2x3@80%
- Complete a set every 60 seconds, on the 7th - 8th set complete 3 reps -
B. 30:00-45:00
12 min Amrap
5-10-15-20-25-30
Kettlebell Swings ( 53/35)
Thrusters (95/65)
* Target number of Reps: 130-160
* Minimum number reps before scaling: 75
* Athletes should be comfortable hitting 10 reps unbroken on both loads
Scaling Option:
3-6-9-12-15...
KBS (35/18lbs)
Thrusters (65/35)
C. Lying Quad/Hamstring Stretch Series
FRIDAY, AUGUST 14th
A. 15:00-40:00
1000/750m Row/Ski ERG OR 60/45 Cal Assault Bike/ Runner
- into -
4 Rounds
12 Devils Press (50s/35s)
12 dips
- into -
1000/750m Row/Ski ERG OR 60/45 Cal Assault Bike/ Runner
* Target time: 16-18 minutes
* Time cap: 25 minutes
Scaling option
600/500m Row
- into -
4 Rounds
8 Devils Press (35s/20s)
8 Jumping Dips
- into -
600/500m Row
B. 45:00-60:00
3 Rounds:
10/10 Turkish Sit Ups
15 Glute Bridges
15 Pulse-ups
SATURDAY, AUGUST 15th
Happy Birthday Eric Poulin, Brian Lucas
For Time:
6 min Pull-up Hang:
Every time you drop from bar...
Run 800m
10 Hang Power Snatches (115/75lbs)
10 V-ups (or Tuc Ups)
* Weight should be manageable for 2 sets of 5 reps
* YEAH for newly paved roads to run on!
* Wear a weight vest or carry sandbag on a run or two if desired
* No more than 6 drops from bar
Scale to:
Inverted Ring Row Hold (max 90seconds)
400m-500m Run or Row
20 Alternating DB Snatch (35/20lbs)