Monday, August 8th
WORKOUT
AMRAP x 12 MINUTES
12 Chest to Bar Pull-Ups
36 Double Unders
100m Run
-Rest 2:00-
AMRAP x 6 MINUTES
6 Pull-Ups
18 Double Unders
50m Run
(Score is Total Rounds + Reps)
OPTIONAL FINISHER
2 SETS
50 Alt. Russian Twists
25 Tuck-Ups
15 Straight Leg Sit-Ups
-Rest As Needed b/t Sets-
(No Measure)
https://vimeo.com/735226993/ef99cf1468
Tuesday, August 9th
STRENGTH
EMOM x 8 MINUTES
MIN 1 – :40 Wall/Box Hollow Body Hold
MIN 2 – Complete one of the below options…
Option 1: 3-5 Deficit Handstand Push-Ups
Or…
Option 2: 3-5 Handstand Negatives
Or…
Option 3: 3-5 Slow DB Strict Press (:03 Lower)
(No Measure)
WORKOUT
FOR TIME
50 Burpees
Immediately Into…
8 ROUNDS
5 Handstand Push-Ups*
7 Back Squats (115/75)|(75/55)
Immediately Into…
50 Burpees
(Score is Time)
*Option for Strict Handstand Push-Ups.
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
https://vimeo.com/735226882/e16e5baf9c
Wednesday, August 10th
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep TNG Power Clean
(Score is Weight)
WORKOUT
“THE HILLS HAVE THIGHS”
EMOM x 24 MINUTES
MIN 1 – Complete 1 Round*
MIN 2 – Max Cal Bike
MIN 3 – Rest
*1 Round:
1 Power Clean (100% of 3-Rep Power Clean)
4 Box Jumps (24/20)
12 Slam Balls (30/20)|(20/10)
(Score is Total Cals)
https://vimeo.com/735226808/8d7eed3a06
Thursday, August 11th
WORKOUT
AMRAP x 16 MINUTES
1:00 Cardio Choice
8/8 KB/DB Snatch (Athlete Choice, Moderate)
100m OH Walk*
20 Alt. KB/DB Horn Taps
*Switch Arms at 50m.
(No Measure)
POST WORKOUT STRENGTH
3 SETS
10/10 KB Goblet Split Squats*
-Immediately Into..
12 Tempo KB RDL @ 30X1
*On 10th rep of each leg, hold bottom of Split Squat for :15 then stand.
-Rest As Needed b/t Sets-
(No Measure)
https://vimeo.com/735226729/18eec6feee
Friday, August 12th
WORKOUT
1.) “ANNIE”
FOR TIME
50-40-30-20-10
Double Unders
Sit-Ups
(Score is Time)
-Rest 2:00 b/t Part 1 & Part 2-
2.) “KAREN”
FOR TIME
150 Wall Balls (20/14)
(Score is Time)
