Monday, August 16th
WORKOUT
FOR TIME
20 Toes to Bar
800m Run
20 Toes to Bar
40 DB Box Step-Overs (50/35)|(35/20)|(24/20)
20 Toes to Bar
800m Run
20 Toes to Bar
(Score is Time)
https://vimeo.com/585616091/2a0cbcd93b
Tuesday, August 17th
STRENGTH
Strict Press
1×5 @ 40%*
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 8 of 9
(Score is Weight)
WORKOUT
4 SETS ON A 2:30 RUNNING CLOCK…
12 Up-Downs 8 Push Jerks (155/105)|(115/75)
Max Cal Bike in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Reps)
https://vimeo.com/585615784/448d0c60d8
Wednesday, August 18th
WORKOUT
AMRAP x 20 MINUTES
5 Box Jumps (30/24)|(24/20)
10 Hand Release Push-Ups
15 Sit-Ups*
*GHD Optional
(Score is Rounds + Reps)
https://vimeo.com/585615509/1c51973a17
Thursday, August 19th
STRENGTH
Deadlift
1×5 @ 40%*
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 8 of 9
(Score is Weight)
BENCHMARK WORKOUT
“ISABEL”
FOR TIME
30 Snatch (135/95)*
*Option to complete Power or Full Squat. If you have never done this workout with Full Squat, try it today.
(Score is Time)
https://vimeo.com/585615201/a194f7be81
Friday, August 20th
STRENGTH
Back Squat
1×5 @ 40%*
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 8 of 9
(Score is Weight)
WORKOUT
7 ROUNDS FOR TIME
10 KB Goblet Squats (70/53)|(53/35)
5 Bar Muscle-Ups
(Score is Time)
BMU Option 1: 5 Jumping BMU
BMU Option 2: 10 Pull-Ups or C2B Pull-Ups
https://vimeo.com/585614800/87e28d4792
Saturday, August 21st
PARTNER WORKOUT
IN TEAMS OF 2…
1. ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex*…
1 Clean Deadlift + 2 Power Clean
*Complex Must be Unbroken. Both partners must register a score within the 20min. Alternate as needed.
(Score is Weight)
-Rest 3:00 b/t Part 1 & Part 2-
2. AMRAP x 9 MINUTES
5 Power Cleans (155/105)|(115/75)
7 Burpees Over Bar
*Partner 1 completes a full round while P2 Rests. Alternate every round. You go, I go format.
(Score is Rounds + Reps)
