Monday, August 3rd
WORKOUT
EMOM x 14 MINUTES
MIN 1 – Max Meters Row
MIN 2 – 5 Back Squats (155/105)|(115/75)
(Score is Lowest Meters in Single Round)
Tuesday, August 4th
STRENGTH
6 Minute EMOM
2 Pausing Clean Deadlift*
+
2 High Hang Power Cleans
+
1 Hang Power Clean
*Athletes will pause :02 1-inch off the ground, :02 below the knee, :02 above the knee before finishing the movement.
*Athletes can use DB or BB for the strength.
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
10 SA DB Power Cleans (R) (50/35)|(35/25)
10 SA DB Power Cleans (L)
20 Slam Balls (30/15) (20/10)
200m Run
(Score is Rounds + Reps)
Wednesday, August 5th
STRENGTH
EVERY 2:00 x 5 SETS*
10 Deadlift
*Start light and build to moderate.
(Score is Weight)
WORKOUT
FOR TIME
100 Plate Hops (45)
80 Sit-Ups
60 Box Step-ups (24/20)
40 Deadlifts (185/135)|(135/95)
20 Burpees
-Hard Cap 14:00-
(Score is Time)
Thursday, August 6th
STRENGTH
EVERY 1:00 x 5 SETS
3 Push Jerks
(Score is Weight)
WORKOUT
4 SETS FOR MAX REPS
1:00 – Push Jerks (95/65)|(65/45)
1:00 – Ring Rows
1:00 – Wall Sit
-Rest 1:00 b/t Sets-
(Score is Reps)
Friday, August 7th
STRENGTH
EMOM x 5 Minutes
8-6-6-4-4*
Hang Power Clean
*Start light and build to moderate.
(Score is Weight)
WORKOUT
3 SETS
AMRAP x 4 MINUTES*
5 Hang Power Cleans (135/95)|(95/65)
7 Strict V-ups
9 Up-Down Over Bar
-Rest 1:00 b/t Sets-
*Pick up where you left off each set. (Score is Rounds + Reps)
Saturday, August 8th
STRENGTH
2 SETS
1:00 Walking Suitcase Carry
1:00 KB Front Rack Hold
1:00 DBL KB Hollow Body Hold
-Rest as Needed b/t Sets-
(Score is Weight)
WORKOUT
2 ROUNDS FOR TIME
30 DBL Russian KBS (35/26)|(26/18)
30 Box Jumps (24/20)
30 Push-Ups
30/25 Cal Bike
(Score is Time)
