Monday, August 22^nd

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)

https://vimeo.com/740102874/c018b68d2f

Tuesday, August 23^rd  

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)

https://vimeo.com/740102313/4cd0be1ffa

Wednesday, August 24^th  

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)

https://vimeo.com/740101509/32504f7b92

Thursday, August 25^th

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)

https://vimeo.com/740100850/862199a1da

Friday, August 26^th

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)

https://vimeo.com/740099407/b3f057f006