MONDAY, AUGUST 19th
A.
5 min AMRAP:
5 Squat Cleans 155/105#
10 Chest-to-bar Pull-ups
Rest 5min and Then...
5 min AMRAP:
5 Squat Cleans 155/105#
10 Toes-to-bar
Scale to: by Load, 5-7 reps gymnastics
Goal Rounds: 4+ per each 5min set
B.
For 15 minutes, work through the following movements at a steady pace:
KB Mixed Carry Down N Back x2
Straight Leg Sit-ups x 25 reps
Kneeling Mini Band Trunk Rotations x 10 ea side
Farmers Carry Lunges @ mod load x 20 steps
TUESDAY, AUGUST 20th
A.
21-15-9 reps for time:
Push-ups
Sumo Deadlift High Pull 75/55#
Box Jump Overs 24/20”
Slam Ball (50/30lbs)
Scale to: 15-12-9 by Load, Step-ups
Goal Time: ~ 10min SPRINT speed
B.
3 Rounds for Quality:
500m Row
1 Mile Cal Assault Bike
250m Ski
Scale to: 300m Row/ .5 Mile Cal AB/ 125m Ski
Goal Time: ~ 10min RECOVERY speed
C. 3 rounds:
20 sec Forearm Plank
10 sec Rest
20 sec Side Plank Forearm Right
10 sec Rest
20 sec Forearm Plank
10 sec Rest
20 sec Side Forearm Plank Left
10 sec Rest
WEDNESDAY, AUGUST 21st
A.
2 Rounds:
8 Power Snatches (175/115)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees
Scale to: by Load! 5 reps for beginners
Goal Time: ~ 15min
B.
For 15 minutes, work through the following movements at a steady pace:
10 Hollow Rocks + 10 V-ups + 10sec Hollow Body Hold
Back Rack Rev Lunge x 20 reps (115/75lbs)
GHD Sit-ups x 15-25 reps
Single Leg Box Bridges x 10 ea leg
THURSDAY, AUGUST 22nd
A.
Take 20 minutes to build to today’s 1-RM…
Tempo Front Squat x 1 rep @ 32X1
Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
B.
For time:
800 Meter Run
50 Thrusters (95/65 lbs)
800 Meter Run
Scale to: 500m Run/ by load/ 30 Thrusters
Goal Time: ~15min
C.
Foam Roll IT Band/ Banded Hip Dist
FRIDAY, AUGUST 23rd
A. RETEST MAY 3rd
As a 2-person team AMRAP 24 minutes of:
1 Round of "Mary", partner A
1 Round of "Mary", partner B
1 Round of "DT", partner A
1 Round of "DT", partner B
1 Round of Mary = 5 Handstand Pushups + 10 Pistols + 15 Pull-ups
1 Round of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats
1 Round of DT = 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk
Rounds Goal: 6+ per person
Scale to: 3/6/9 on Mary OR Make a CIndy Round + 9/6/3 DT Rounds
B.
3 rounds:
10 Partner Leg Throws
10 Ab Wheel Roll Outs
10 Hanging Side Knees to Elbows
SATURDAY, AUGUST 24th
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike
15 Devil’s Presses (50/35 lb DBs)
300/250 Meter Row
30 Kettlebell Swings (24/16 kg)
Rest