Monday, August 8th
WORKOUT
AMRAP x 16 MINUTES
10 Deadlifts (225/155)|(155/105)
15 Slam Balls (30/20)|(20/10)
20 Ring Rows
(Score is Rounds + Reps)
FINISHER
2-3 SETS
8/8 Pulsing Lunge*
16 Slam Ball Glute Bridge-Ups
:30 BW Glute Bridge-Up Hold
*Option to hold Slam Ball in Goblet Position. 1 Rep = Step out to Lunge Position + come up to half way and down 2x, then step back.
-Rest As Needed b/t Sets-
(No Measure)
https://vimeo.com/735320603/5eb25dbcc4
Tuesday, August 9th
WORKOUT
“SMALL”
3 ROUNDS FOR TIME
1000/800m Row
50 Burpees
50 Box Jumps (24/20)
800m Run
(Score is Time)
https://vimeo.com/735320540/1cc00d7266
Wednesday, August 10th
STRENGTH
EVERY 1:30 x 6 SETS*
1 Snatch Deadlift
+
1 Hang Snatch
+
1 Snatch
*Option to complete Squat or Power. Start light and build up to and past workout weight.
(Score is Weight)
WORKOUT
5 SETS
15/12 Cal Bike Sprint
-Rest :30-
Max Unbroken Power Snatches
(Athlete Choice, Moderate)*
-Rest 2:00 b/t Sets-
*Goal is 7-10+ Reps. Barbell can not stop anywhere except the overhead position. Barbell must move up and and down the body continuously. Barbell can stop in OH position for no more than :02.
(Score is Lowest Reps)
https://vimeo.com/735320403/fbc43992fd
Thursday, August 11th
WORKOUT
EMOM x 24
MINUTES MIN 1 – :45 KB Upright Row (Athlete Choice, Moderate)
MIN 2 – :45 KB Static Hold of Choice*
MIN 3 – :45 KB Horn Taps
KB MIN 4 – :45 Static Hold of Choice*
*Static Hold Options:
Single Arm KB Front Rack/ OH Hold
KB Gun Hold
Wall Sit (KB Weighted Optional)
Tall Plank
Tuck/ Hollow Hold
Reverse Plank
*Must choose 2 different Static Holds.
(No Measure)
https://vimeo.com/735320274/8a26b2a2ea
Friday, August 12th
STRENGTH
ON A 10:00 RUNNING CLOCK…
Build to a 1-Rep Heavy Thruster*
*Thruster-Jerk is not an option.
(Score is Weight)
WORKOUT
“HAYMAKER”
4 SETS
ON A 3:30 RUNNING CLOCK…
200m Run
10 Burpees Over the Bar
4 Thrusters (155/105)/(115/75)*
-Rest Remaining Time-
*Add one rep to your Thruster Each Round. Set 1 =4 / Set 2 = 5 / Set 3 = 6 / Set 4 = 7.
(Score is Total Time)