Monday, July 31st
Strength
Overhead Squat
3×5*
Strength – Fitness
Front Squat
3×5*
Workout
FOR TIME
Cardio Choice*
*Cardio Choice Options:
250/225 Cal Row
200/175 Cal Bike
200/175 Cal Ski
**Every 3:00 not including 0:00, complete 15 Push-Ups + 15 Sit-Ups.
(Score is Time)
Tuesday, August 1st
Strength
Squat Snatch
1.) Squat Snatch*
1×2 (80%)
1×2 (85%)
3×1 (90%)
Snatch Pull
2.) Snatch Pulls**
3×2 (100%)
Workout
AMRAP x 7 MINUTES
3 Hang Power Snatch (75/55)
7 Overhead Squats
21 Double Unders*
*Option for 7 Back Squats and 40 Single Unders.
(Score is Rounds + Reps)
Wednesday, August 2nd
Skill
EMOM x 5 MINUTES
1-2 Bar Muscle-Ups or 2-4 Unbroken Pull-Ups*
*Option for Chest to Bar Pull-Ups
(Score is Reps)
Week 5 of 8 Gymnastics Cycle
Workout
EVERY 2:30 x 6 SETS
30 Slam Balls (Athlete Choice)
20 Slam Ball Alt. Lunges
-Max Bar Muscle-Ups w/ Time Remaining-
-Rest 1:00 b/t Sets-
*Sub Pull-ups for Muscle-Ups
(Score is Lowest Reps of Bar Muscle-Up)
Thursday, August 3rd
Strength
Split Jerk
3×2 (80-90%)*
Workout
AMRAP x 16 MINUTES*
100m Run
5 Shoulder to Overhead (185/135)(135/95)
200m Run
10 Shoulder To Overhead (155/105)(115/75)
400m Run
15 Shoulder To Overhead (135/95)(95/65)
600m Run
20 Shoulder To Overhead (95/65)(75/55)
800m Run
25 Shoulder to Overhead (65/45)(45/35)
*If an athlete completes the final round of 800m Run + 25 Shoulder to Overhead, they begin back at the top. The BB weight will stay at the final weight of (65/45)(45/35).
(Score is Total Rounds + Reps)
Friday, August 4th
Strength
Squat Clean
1.) Squat Clean*
1×2 (80%)
1×2 (85%)
3×1 (90%)
Clean Pull
2.) Clean Pulls**
3×2 (100%)
Workout
“SUDDEN IMPACT”
FOR TIME
30 Toes to Bar
60 Hang Squat Cleans (95/65)
30 Toes to Bar
(Score is Time)
Saturday, August 5th
Workout
IN TEAMS OF 2…
AMRAP x 24 MINUTES
40/30 Cal Bike
30 Synchro Up-Downs
60 DB Suitcase Alt. Lunges (Athlete Choice)
100m DB Suitcase Carry
*P1 works while P2 Rests. Both partners complete the Suitcase Walk together, switching DB’s as needed. Synchro Up-Downs are performed together for 40 reps total. Split all other work as needed.
(Score is Rounds + Reps)
