Monthly Focus
Heavy + Slow Lifts
- Throughout August, we’ll continue to focus on lifting heavy with an emphasis on the slow lifts.
- Start the week with an ascending-rep Open-style couplet of wall-ball shots and double-unders.
- Then circle back to this month’s focus on Thursday with Pit Stop, which includes a classic 21-15-9 rep scheme with a heavy-lifting twist.
- Revisit the double-under on Saturday with a longer-effort monostructural metabolic-conditioning workout.
Monday, August 18th
Workout
– SPICY -(RX)
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (14/20 lb) (9/10 ft)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
– MEDIUM –
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (9/10 ft)
:15 double-under attempts
– After each completed round, add 5 wall-ball shots and :15 of double-under attempts.
– MILD –
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (8/9 ft)
15 single-unders
– After each completed round, add 5 wall-ball shots and 15 single-unders.
Tuesday, August 19th
Workout
– SPICY – (RX)
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
– MEDIUM –
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up
– MILD –
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups
Wednesday, August 20th
Workout
– SPICY – (RX)
10 rounds for time:
100-m double-KB farmers carry (35/53 lb)
3 wall walks
– MEDIUM –
10 rounds for time:
100-m double-KB farmers carry (26/35 lb)
2 wall walks
– MILD –
10 rounds for time:
50-m double-KB farmers carry (18/26 lb)
3 inchworm + push-ups
Thursday, August 21st
Pre-Workout Skill Work
Every 2:00 for 5 sets:
1 deadlift
1 hang power clean
1 hang squat clean
1 thruster
– Rest with the remaining time in the interval.
Workout
Pit Stop
– SPICY – (RX)
For time:
21 deadlifts (225/315 lb)
15 hang power cleans (155/225 lb)
9 squat clean thrusters (85/135 lb)
– MEDIUM –
For time:
21 deadlifts (125/175 lb)
15 hang power cleans (95/135 lb)
9 squat clean thrusters (65/95 lb)
– MILD –
For time:
21 deadlifts (75/105 lb)
15 hang power cleans (55/75 lb)
9 squat clean thrusters (35/45 lb)
Friday, August 22nd
Workout
– SPICY – (RX)
2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (95/135 lb)
C) :30 max-cal row
– MEDIUM –
2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (75/115 lb)
C) :30 max-cal row
– MILD –
2:00 at each station for 5 rounds:
A) :30 max-reps hanging leg raises
B) :30 max-reps overhead squats (35/45 lb)
C) :30 max-cal row
Saturday, August 23rd
Workout
– SPICY – (RX)
In teams of 2:
3 rounds for time:
120 double-unders
1,000-m row
800-m run
– MEDIUM –
In teams of 2:
3 rounds for time:
75 double-unders
750-m row
800-m run
– MILD –
In teams of 2:
3 rounds for time:
100 single-unders
750-m row
800-m run
Sunday, August 24th
240825
– SPICY – (RX)
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
– MEDIUM –
For Time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
– MILD –
For Time:
15 burpees
25 AbMat sit-ups
15 burpees
25 AbMat sit-ups
15 burpees
– Every 2:00 starting at :00 complete 5 air squats.
