Monday, August 9th
STRENGTH
Strict Press
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 7 of 9
(Score is Weight)
WORKOUT
4 SETS EACH FOR TIME
20 Box Jumps (20)
5 Strict Press (115/75)|(75/55)
15 Push Press
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
https://vimeo.com/582522472/d6f4a84872
Tuesday, August 10th
BENCHMARK WORKOUT
“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
POST-WORKOUT STRENGTH
3-5 SETS Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-
(Score is Total Reps)
https://vimeo.com/582521921/c3e5a28c12
Wednesday, August 11th
STRENGTH
Back Squat
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 7 of 9
(Score is Weight)
WORKOUT
FOR TIME
400m Run
Immediately Into…
2 ROUNDS* 12-9-6 Squats**
*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.
**Athlete Choice for Squats. Pick one movement and complete the workout…
Back Squat – (185/135)|(135/95)
Front Squat – (155/105)|(115/75)
Overhead Squat – (135/95)|(95/65)
(Score is Time)
https://vimeo.com/582521441/7950454a2f
Thursday, August 12th
WORKOUT
5 SETS FOR REPS
1:00 – Max DB Renegade Rows (35/20)|(20/15)
1:00 – Max Tuck-Ups
1:00 – Max DBL DB Russian Swing
-Rest 1:00 b/t Sets-
(Score is Reps)
https://vimeo.com/582520927/d305c89781
Friday, August 13th
STRENGTH
Deadlift
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 7 of 9
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
25 Double Unders
5 Sumo Deadlifts (275/185)|(185/135)
25 Double Unders
20/15 Cal Bike
(Score is Rounds + Reps)
https://vimeo.com/582520475/2e586568b9
Saturday, August 14th
PARTNER WORKOUT
IN TEAMS OF 2…
3 SETS ON A 6:00 RUNNING CLOCK…
18 Power Snatch (95/65)|(65/45)
18 Partner Push-Ups**
Max Meter Row in Remaining Time…
-Rest 1:30 b/t Sets-
*P1 works while P2 Rests. Alt. Every 3 Power Snatch, and Alt. every 200m on the Row.
**Partner Push-Up is performed together, high fiving at the top of the Push-Up.
(Score is Total Meters)
