Week of August 6 – August 11


Monday

A. Strength
In 12min, build to a 6RM Push Press

B. “Foul Ball”

3 Rounds: (25min cutoff)
800 Meter Run
20 Box Jumps (24″/20″)
30 DB/KB Snatches (50/35) or 20 Barbell Snatches (95/65)

C.E. – Body Armor
3 Sets, Not For Time:
100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead)
30 Weighted Sit-Ups

Tuesday

“Napalm”
2 Rounds For Time: (15min cutoff)
10 Chest-to-Bar Pull-Ups (RX+ Bar Muscle-Ups)
20 Bar-Facing Burpees
30 Deadlifts (185/125) (RX+ 225/155)
40 Wallballs (20/14) (RX+ 30/20)

C.E. – Aerobic Capacity
200/150 Calorie Assault Bike
Males: 20 Calories Easy, 20 Calories Hard
Females: 15 Calories Easy, 15 Calories Hard


Wednesday

“Smokin”
For Time: (30min cutoff)
3 Rounds of 7 Sumo Deadlift High Pull + 30 Double Unders
50/35 Calorie Row
3 Rounds of 7 Sumo Deadlift High Pull + 30 Double Unders
50/35 Calorie Row
3 Rounds of 7 Sumo Deadlift High Pull + 30 Double Unders
*RX = 75/55, RX+ = 105/70 + unbroken Double Unders*

C.E. – Midline
L-Sit: 2 Max Effort Holds
Planks: 3 Sets of 30 Seconds (Front, Left, Right)


Thursday

A. Bike Test
Reverse Tabata Calories (10s ON, 20s OFF)
*20s OFF will be a spinning rest, legs only*

B. “Family Feud”
AMRAP 25:
Down and Back “Sled” Push
200 Meter Run
100m Farmers Carry (53/35)
*If you have a weighted vest, wear it*


Friday

A. Olympic Lifting
Power Clean + Front Squat + Push Jerk
*In 12min, build to a heavy complex*

B. “Wise Men”
AMRAP 3:
Macho Man (135/95)
–Rest 3 Minutes–
AMRAP 3:
Macho Man (155/105)
–Rest 3 Minutes–
AMRAP 3:
Macho Man (185/135)

*Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks*


Saturday

“Barbed Wire”
AMRAP 40:
In teams of 2
400 Meter Run Together
20 Pull-Ups –or– 15 Chest-to-Bar Pull-Ups –or– 10 Ring Muscle-Ups
30 Push-Ups –or– 20 Handstand Push-Ups
40 AbMat Sit-Ups –or– 30 Wallball Sit-Ups (20/14)
50 Air Squats –or– 40 Jumping Lunges –or– 30 Pistols