MONDAY, AUGUST 28th
A. Four sets of:
Alternating Reverse Lunge x 8 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
(Weighted) Strict Pull-Ups x 8 reps
B. Every minute, on the minute, for 10 minutes:
10 Thrusters (95/65 lbs)
5 Burpees
*Scale to 8/4, or 7/3
TUESDAY, AUGUST 29th
A. Every minute, for 10 minutes (10 sets):
Power Clean x 2 reps
*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%
B. “Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips
Goal Time: 5-10 minutes
Scale to 15/12/9's
WEDNESDAY, AUGUST 30th
A. Four sets of:
Shoulder Press x 3 reps @ 80-90%
Pistols x 3-5 reps
B. For time:
15 Shoulder-to-Overhead (95/65 lbs)
20 Pull-Ups
25 Overhead Squats (95/65 lbs)
15 Shoulder-to-Overhead
20 Chest-to-Bar Pull-Ups
25 Front squats
Use one barbell and change your own weights.
Goal Time: 10-15 minutes
Scale 2nd wave to 10/15/20 if over 8min mark after OHS
THURSDAY, AUGUST 31st
A. Four rounds for time of:
400 Meter Run
24 Goblet Squats (32/24 kg)
12 Burpee Box Jump-Overs (24″/20″)
Goal Time: 20-25 minutes
Scale to 200m/ 16 squat/ 8 bbjo
FRIDAY, SEPTEMBER 1st
A. Take 15 minutes and build to today’s 1-RM Back Squat (5-3-2-1's)
B. Every 6 minutes, for 24 minutes (4 sets):
15/10 Calorie Row
15 Handstand Push-Ups
15 Toes-to-Bar
15/10 Calorie Assault Bike
Goal Time: 4min or less, 2min + rest
Scale to 10's or 7's to meet goal time
SATURDAY, SEPTEMBER 2nd
A. With partner, complete seven alternating rounds for time of:
7 Renegade Rows (40/25lbs)
7 Box Jumps
7 Wall Ball (30/20lbs)
Renegade Row = Row right arm, Push-up, Row left arm
Goal Time: 2min or less per interval, 28min total goal time