Week of August 13 – August 18

Monday

”Girls Gone Wild”
“Fran” on the 0:00:
Thrusters (95/65)
Pull-ups

“Diane” on the 4:00:
Deadlifts (225/155)
Handstand Push-ups

“Amanda” on the 8:00
Ring Muscle-ups
Squat Snatch (135/95)

L1 = 12/9/6 – 12/9/6 – 5/3/1
L2 = 15/12/9 – 15/12/9 – 7/5/3
L3 = 21/15/9 – 21/15/9 – 9/7/5

*Each scored separately for time*

C.E. – Midline
3×8 Glute Ham Raises
50 Weighted Sit-ups


Tuesday

A. Olympic Lifting
In 12min, build to a 10RM TnG Power Clean

B. “Jump City”
For Time: (30min cutoff)

1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95) (RX+ 155/105)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95) (RX+ 155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95) (RX+ 155/105)


Wednesday

A. Gymnastics
In 12min:
A) 50 Strict Barbell Presses For Time (Every time you put it down, perform 5 Push-Ups)
B) 50 Strict Handstand Push-Ups For Time

B. “Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
–rest 3 minutes–
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
–rest 3 minutes–
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
–rest 3 minutes–
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

C.E. – Odd-Object Conditioning
5 Sets
50 Meter Banded Monster Walk (25 Left Side, 25 Right Side)
50 Meter Sandbag Bear Hug
Rest 2 Minutes Between


Thursday

“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups


Friday

A. Deadlift
In 12min, build to a heavy set of 10.

B. “Captain Insano”
3 Rounds: (20min cutoff)
20 Deadlifts (155/105) (RX+ 225/155)
15/10 Calorie Assault Bike or Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Assault Bike or Row

C.E. – Gymnastics
Bar Muscle-Ups
5 sets of 5-10 reps (linked)


Saturday

“31 Heroes”
AMRAP 31: Teams of 3
8 Thrusters (135/95) (RX+ 155/105)
6 Rope Climbs or 12 Kettlebell Swings (53/35) (RX+ 70/53)
11 Box Jumps (24/20) (RX+ 30/24)
*2 Partners will perform the above workout while 1 Partner is running 400m. When the runner returns, he/she will switch with another.*

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