Monday, August 23rd
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Strict Press
Week 9 of 9
(Score is Weight)
WORKOUT
EVERY 3:30 x 5 SETS
10 Pull-Ups (Gymnastic Kip Only)*
12 Handstand Push-Ups*
14 Up-Down Box Jump Overs (24/20)
Rest in Time Remaining…
-No Additional Rest b/t Sets-
*Strict Optional For Both / C2B Optional For Pull-Up
(Score is Slowest Set)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
https://vimeo.com/588601289/0a13f2a50f
Tuesday, August 24th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
Week 9 of 9
(Score is Weight)
WORKOUT
4 ROUNDS FOR TIME*
10 Alt. DB “No Push-Up” Renegade Rows (50/35)|(35/20)
16 DB “Sumo” Power Cleans
*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.
(Score is Time)
https://vimeo.com/588600978/2bc67f21ee
Wednesday, August 25th
WORKOUT
2 SETS AMRAP x 10 MINUTES
40 Double Unders
20 Sit-Ups
10 Alt. Back Rack Lunge (135/95)|(95/65)
-Rest 2:00 b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
FINISHER
“TABATA” 8 SETS (:20 on/:10 off)*
MOVT 1 – Weighted Deadbugs**
MOVT 2 – Superman Hold
*Alternating movements
**Hold DB at extension over chest and alternate legs back and forth.
(No Measure)
https://vimeo.com/588600606/c6a76508f6
Thursday, August 26th
SKILL
3 SETS FOR QUALITY (Choose ONE!)
Option 1: 5-7 Strict False Grip Ring Rows
Option 2: 3-5 Strict False Grip Ring Pull-Ups
Option 3: 1-3 Strict Ring Muscle-Ups
(No Measure)
WORKOUT
FOR TIME
400m Run
30 Slam Balls (30/20)|(20/10)
30 Burpees
400m Run
15 Slam Balls
15 Ring Muscle-Ups
15 Slam Balls
400m Run
30 Burpees
30 Slam Balls
400m Run
(Score is Time)
RMU Option 1: Jumping RMU
RMU Option 2: Burpee Pull-Up
https://vimeo.com/588600184/f0be467965
Friday, August 27th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Back Squat
Week 9 of 9
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
12/10 Cal Bike
30 Wall Balls (20/14)|(14/10)
(Score is Time)
https://vimeo.com/588599800/6500ab0a35
Saturday, August 28th
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES
8 Shoulder to Overhead (115/75)|(75/55)
8 Power Snatch
8 Shoulder to Overhead
*P1 completes 1 full round while P2 rows for max meters.
(Score is Meters)
