Week of August 20 – August 25


Monday

A. Strength
Back Squat – E3:00
3 sets of 5 reps

B. “Thin Air”
4 Rounds For Time: (20min cutoff)
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike or Row or 200m Run

C.E. – Midline
10min Assault Bike
*On the 2:00, 4:00, 6:00, and 8:00 perform a Max Effort L-Sit Hold*


Tuesday

A. Gymnastics
AMRAP 5: 20 Double Unders + 2 HSPU, 20 Double Unders + 4 HSPU, Keep adding 2 reps
–or–
Tabata Strict Barbell Press: 0:20 Max Reps, 0:10 Hold in Front Rack

B. “Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
–
rest 4 minutes–


AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
–
rest 4 minutes–


AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups


Wednesday

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Building up to a heavy complex across the 6 sets*


Thursday

“Paul Bunyan”
AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike or Row or 200m Run
15 Deadlifts (225/155)

C.E. – Midline
50 GHD Sit-Ups
Every 10 reps get off and perform a 0:20 L-sit Hold


Friday

A. Strength
Bench Press
In 12min, build to a heavy set of 7 reps.

B. “Free Fall”
For Time: (20min cutoff)
40 Squat Snatches (95/65)
20 Bar Muscle-ups
40 Squat Snatches (95/65)
800m Run


Saturday

“Uniwar”
In teams of 2-3, complete as many reps as possible in 3:00 at each station.
-Calorie Row
-Wallballs
-Toes-to-Bar
-Burpee Box Jumps
-Power Cleans (135/95) or (185/125) or (225/155)
-Shoulder-to-Overhead (95/65) or (135/95) or (185/125)
-Abmat Sit-Ups
-Kettlebell Swings (53/35) or (70/53)
-Double Unders
-Calorie Bike