Monday, August 22nd
WORKOUT
3 SETS
50 Wall Balls (20/14)|(14/10)
40 Sit-Ups
300/250m Row
20 Pull-ups
10 Overhead Squat (115/75)|(75/55)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Tuesday, August 23rd
EXTENDED WARM-UP
EMOM x 12 MINUTES
MIN 1 – 3 Deadlifts*
MIN 2 – 4-6 Box Jumps or Step-Ups
MIN 3 – :50 EZ Cardio Choice
*Start Moderate and end at or slightly past workout weight.
(No Measure)
WORKOUT
“21 JUMP STREET”
10 ROUNDS FOR TIME
3 Deadlifts (275/185)|(185/135)
6 Bar Facing Up-Downs
12 Box Jump Overs (24/20)
(Score is Time)
Wednesday, August 24th
WORKOUT
4 SETS
ON A 4:00 RUNNING CLOCK
400m Run
20 Alt. DB Farmers Lunges (50/35)|(35/20)
Max Handstand Push-Ups in Time Remaining…
-No Additional Rest b/t Sets-
(Score is Total Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
POST WORKOUT SKILL
3 SETS
50′ Bear Crawl
8-12 Piked Wall or Box Shoulder Taps
:30 Wall Handstand Hold*
*Free Standing HS Hold Optional.
-Rest As Needed b/t Sets-
(No Measure)
Thursday, August 25th
WORKOUT
AMRAP x 22 MINUTES
1000/800m Row
50 Alt. Crossbody Mountain Climbers
25 Ring Rows
(Score is Rounds + Reps)
POST WORKOUT STRENGTH
3 SETS
8/8 Feet Elevated DB or KB Goblet Reverse Lunge
12 DBL DB or KB RDL
16 Jumping Air Squats
-Rest As Needed b/t Sets-
(No Measure)
Friday, August 26th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy weight of the below complex…
1 Power Clean
+
1 Hang Power Clean
+
1 Split Jerk
(Score is Weight)
WORKOUT
“GRETTEL”
10 ROUND FOR TIME
3 Clean & Jerks (135/95)|(95/65)
3 Burpees Over Bar
(Score is Time)
