Monday, August 30th
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to 5-Rep TNG Deadlift*
*Work quickly to at or above Workout Weight
(Score is Weight)
WORKOUT
FOR TIME
15-15-15-15
Deadlifts (275/185)|(185/135)
15-20-25-30
Ring Dips*
*Strict Optional
(Score is Time)
https://vimeo.com/591894229/8ed27b4561
Tuesday, August 31st
WORKOUT
EMOM x 24 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 7 Overhead Squats
(Athlete Choice, Mod to Mod-Heavy)*
MIN 3 – Max Rope Climbs
MIN 4 – Rest
*Squats should be able to be completed unbroken but challenging.
(Score is Reps)
FINISHER FOR QUALITY
Accumulate 5:00 in the bottom of an Air Squat Hold
(No Measure)
https://vimeo.com/591894115/4e4b9cb233
Wednesday, September 1st
BENCHMARK WORKOUT
“RANNIE”
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
(Score is Time)
https://vimeo.com/591893962/74a91b4a9c
Thursday, September 2nd
WORKOUT
FOR TIME
24 Single DB Box Step-Up (24/20)*
50 Alt. DB Snatch (50/35)|(35/20)
24 Single DB Box Step-Up
*DB Can be held anyway above the waist.
(Score is Time)
POST-WORKOUT STRENGTH
FOR QUALITY
10 Alt. DB Turkish Get-Ups
(Athlete Choice)*
30 DB Slides
10 Alt. DB Turkish Get-Ups
*Athlete may build or stay at the same weight across all reps.
(Score is Weight)
https://vimeo.com/591893745/92630519c0
Friday, September 3rd
STRENGTH
3 SETS
5-7 Tempo Strict Pull-Ups (3111)*
2-4 Slow Wall Walks
*Option to add weight to the Pull-Up and perform without Tempo
(No Measure)
BENCHMARK WORKOUT
“MARY”
AMRAP x 20 MINUTES
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Pistol Option 1: Air Squat (Narrow)
Pistol Option 2: Box or Rig Pistol
*Option to Perform…
“CINDY”
AMRAP x 20 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)
https://vimeo.com/591893554/afa2ecf800
Saturday, September 4th
STRENGTH
3-3-3-3 Hang Power Clean*
*Start Moderate and build to Mod-Heavy.
(Score is Weight)
WORKOUT
IN TEAMS OF 2…
FOR TIME*
100 Hang Power Cleans (155/105)|(115/75)
150 Up-Downs
1200m Run
*Reps and movements can be completed in any order.
P1 works while P2 Rests on HPC and Up-Down. Switch as needed. All running is performed together.
(Score is Time)
