Monday 8/31 "STRENGTH" In 20 Minutes Build to 2 Rep Max Front Squat "CONDITIONING" For Time: 500m Row 40 Air Squats 30 Abmat Situps 20 Pushups 10 Pullups "FINISHER" 3 Rounds :30 Hollow Hold :30 Side Plank (R) :30 Side Plank (L) Tuesday 9/1 "CONDITIONING" Perform A Tabata of Each Movement 8 x 20 Seconds Work 10 Seconds Rest Per Movement Tabata 1: Russian Kettlebell Swings (53/35) Tabata 2: Double Unders Tabata 3: Weighted Box Step Overs (53/35) (20/16) Tabata 4

Monday 8/24 "CONDITIONING" AMRAP 12 Minutes 3 Power Snatches (95/65) 6 Overhead Squats 9 Bar Facing Burpees "STRENGTH" 5 Sets 5 Tempo Front Squats (33X1) (Pick Load) Tuesday 8/25 "STRENGTH" For Load: 10-8-6-4-2 Bench Press "CONDITIONING" 2 Sets As Many Rounds as Possible in 6 Minutes 20 Abmat Sit-ups 15 Box Jump Overs (24/20) 10 Chest to Bar Pullups / 5 Bar Muscle Ups Rest 3 Minutes Between Sets Wednesday 8/26 "CONDITIONING" Teams of 2 - Trade Reps as Needed As Many Rounds as

Monday 8/17 "STRENGTH" 5-5-3-3-1-1-1 Front Squat "CONDITIONING" 4 Rounds Each For Time: 10 Kettlebell Goblet Walking Lunges (53/35) 10 Pullups 5 Shuttle Runs Rest 2 Minutes "FINISHER" 3 Rounds for Quality 15 R / 15 L Kettlebell Standing Teapots 10 Hanging Knee Raises Tuesday 8/18 "CONDITIONING" As Many Rounds As Possible in 14 Minutes 12 Wallballs (20/14) (10/9') 9 Hang Power Snatches (75/55) 6 Bar Facing Burpees "STRENGTH" 3 Rounds for Quality 10 Alternating Dumbbell Bench P

Monday 8/10 "CONDITIONING" Teams of 2. AMRAP 5 minutes Max Effort Wall Balls Partners switch every 10 reps. Rest 2:00 AMRAP 5 minutes Max Meter Row Partners switch every 250m Rest 2:00 AMRAP 5 minutes Max Effort Burpees Partners switch every 5 reps Rest 2:00 AMRAP 5 minutes Max Meter Row Partners switch every 250m Tuesday 8/11 "CONDITIONING" AMRAP 5 minutes Max Effort Box Jumps Rest 5:00 5 Rounds for Time: 500m Row 21 KBS (53/35) 12 Goblet Squats (53/35) "FINISHER" AMRAP 5 m

Monday 8/3 "STRENGTH" In 12 minutes: Build to a heavy 3-rep Clean and Jerk (anyway) "CONDITIONING" 3 Sets: 3 Clean and Jerks @ 80% from above 2:00 Max Meter Row REST 2:00 REST 5:00 3 Sets: 9 Deadlifts @ weight above 1:00 Max Burpee Pull-ups REST 2:00 Tuesday 8/4 "CONDITIONING" AMRAP 25 minutes: 20 Wall Ball (20/14) 20 SDHP (75/55) 20 Box Jumps (24/20) 20 Push Press (75/55) 20/14 Calorie Row "FINISHER" Coach's Choice Wednesday 8/5 "STRENGTH" Teams of 2. In 12 minutes, find to