Monday 8/26
"STRENGTH"
Every 4 minutes on the minute for 3 Rounds
6 Back Squat @ 70-75%
"CONDITIONING"
"The Chief"
Open & Performance
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Fitness: 95/75 lbs.
Tuesday 8/27
"STRENGTH"
Every 1 min for 10 mins, alternating between:
5 Push Jerks, pick load
10 Pendlay Rows, pick load
"CONDITIONING"
Open
As many reps as possible in 14 mins of:
2 Bike Calories
2 Push Press, 95/65 lbs.
2 Burpee Box Jump Overs
4 Bike Calories
4 Push Press, 95/65 lbs.
4 Burpee Box Jump Overs
6 Bike Calories
6 Push Press, 95/65 lbs.
6 Burpee Box Jump Overs
...
Continue adding 2 reps each round to each movement until time expires.
Performance: #75/55
Fitness: #45/35
Wednesday 8/28
"CONDITIONING"
4 rounds for quality of:
Row, 2 mins
Double Kettlebell Farmers Carry, 2 mins
Bike, 2 mins
Alternating Box Step-up, 2 mins
Walk, 2 mins
Thursday 8/29
"STRENGTH"
Every 4 minutes on the minute for 3 Rounds
6 Back Squat @ 70-5%
"CONDITIONING"
Open
4 rounds for time of:
15 Double Kettlebell Deadlifts, 70/45 lbs.
5 Kettlebell Step Back Lunges, 70/45 lbs.
5 Kettlebell Step Back Lunges, 70/45 lbs.
1 Turkish Get-up, 70/45 lbs.
1 Turkish Get-up, 70/45 lbs.
Performance #50/35
Fitness: #45/25
Friday 8/30
"STRENGTH"
In 15 Minutes Complete
5 Sets of 5 Weighted Chin-Ups
"CONDITIONING"
Open
Complete as many rounds as possible in 16 mins of:
Row, 500 m
10 Dumbbell Bench Press, pick load
5 Wall Walks
Performance: 3 Wall Walks
Fitness:
Complete as many rounds as possible in 16 mins of:
Row, 350m
8 Dumbbell Bench Press, pick load
5 Box/Pike Walks
Saturday 8/31
"CONDITIONING"
Teams of 2
Open & Performance
AMRAP 22
800m Run (Together)
20 Synchro Wallballs
20 Synchro Kettlebell Swings (53/35)
20 Synchro Hand-Release Pushups
Fitness
AMRAP 22
400m Run (Together)
14 Synchro Wallballs
14 Synchro Kettlebell Russian Swings (53/35)
14 Synchro Modified Pushups - Train Waco
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