Monday 8/5
"STRENGTH"
Every 2:00 x 5 Sets: Build to a heavy Deadlift
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep
"CONDITIONING"
Open:
AMRAP 12 minutes:
10 Toes to Bar
10 Single Kettlebell Box Step Overs (24/20") (50/35)
50 Double Unders
Performance:
Amrap 12
10 Toes to Bar
10 Single Kettlebell Box Step Overs (24/20") (35/25)
35 Double Unders / 50 Single Unders
Fitness
Amrap 12
10 Hanging Knee Raises
10 Single Kettlebell Box Step Overs (20"/16) (25/15)
50 Single Unders
"FINISHER"
3 Rounds For Quality
10 Supermans
15R/15L Teapots
Tuesday 8/6
"STRENGTH"
In 12 minutes:
Build to a heavy 3-rep Power Snatch
"CONDITIONING"
5 Sets of 1 min on / 1 min off:
For Total Calories
Rest 5:00
Open:
"Randy"
For Time / Time Cap 7 mins
75 Power Snatch (75/55)
Performance:
55 Power Snatch (65/45)
Fitness:
40 Hang Power Snatch (55/35)
Wednesday 8/7
"CONDITIONING"
Each Round is 10:00
Min 0-10:
Max Meter Bike
Min 11-20:
Alternating EMOM
Odd:10 Ring Dips / Box Supported Dips
Even: 20 AbMat Stups
Min 21-30:
Alternating EMOM
Odd: 5R/5L Pistols/ Pistol Box Squats
Even: 30sec HSPU Hold/Pike Hold
Min 31-40:
Alternating EMOM
Odd: Max Overhead Single Arm Kettlebell Carry (44/25)
Even:20sec Hollow Body Hold
Thursday 8/8
"STRENGTH"
Every 4 minutes on the minute for 3 Rounds
10 Front Squats (60-65%)
"CONDITIONING"
For Time
8 Rounds
500m Row
Rest 2 minutes
"FINISHER"
Accumulate
50 Abmat Sit-ups
50 Alternating Bird Dogs
Friday 8/9
"STRENGTH"
Every 1:00 x 5 Sets each, alternate between:
Odd: 6R Tempo Kettlebell Shoulder Press (31x1)
Even: 6L Tempo Kettlebell Shoulder Press (31x1)
"CONDITIONING"
5x 30sec Shuttle Run 30 Sec Walk
For Max Distance
Rest 5 Mins
In 5 minutes complete
20 Bench Press
Then Max Calorie Bike
Rest 5 Mins
In 5 minutes complete
30 Pullups / Ring Rows
Then Max Calorie Bike
Performance 20 Reps
Fitness 15 Reps
Saturday 8/10
"CONDITIONING"
Teams of 2. Trade Reps. Run Together.
For Time
800m Run
1500m Row
800m Run
50 Burpee to Plate
800m Run
100 Medball (30/20) Box Get Overs (30/24") - Train Waco
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