Week of August 27 – August 31


Monday

“Country Mile”
For Time: (30min cutoff)
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)

C.E. – Olympic Lifting
3-Position Squat Snatch + Snatch Balance
5 Sets @ 60%

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 75%


Tuesday

A. Gymnastics
10 sets of 2,4, or 6 unbroken Strict Handstand Push-Ups
–or–
Accumulate 4:00 in a Handstand/Plank Hold, every time you break perform 5 Push-Ups

B. “Sky Hook”
3 Rounds For Time: (15min cutoff)
20 Hang Power Cleans
20 Front Squats
20 Push Press
*(RX: 95/65, RX+: 115/80)*


Wednesday

“Half Bad”
AMRAP 18:
30 Deadlifts
15 Pull-Ups
20/15 Calorie Assault Bike
15 Pull-Ups
*(RX: 135/95, RX+: 225/155 and Chest-to-Bar)*

C.E. – Midline
3 Sets, Not For Time:
20 GHD Sit-Ups
20 Weighted Hip Extensions
20 Glute Bridges


Thursday

“Trips”
3 Sets x 8: Close Grip Bench Press
3 Sets x 12: Lateral Shoulder Raises
3 Sets x 16: Barbell Bent Over Rows
3 Sets x 12 Bulgarian Split Squats, each leg
3 Sets x 18 Glute Bridges
3 Sets x 100 Meter Double Kettlebell Front Rack Carry
3 Sets x 20 Supinated Bicep Barbell Curls


Friday

A. Strength
Pausing Overhead Squat
In 12min, Build to a Heavy Set of 2
*Pause for 3 seconds in the bottom of each repetition*

B. ”Nancy”
5 Rounds For Time: (25min cutoff)
400 Meter Run
15 Overhead Squats (95/65)

C.E. – Static Holds
2:00 Double Kettlebell Deadlift Hold
2:00 L-Sit Hold
2:00 Chair Pose or 1:00 each side Lord of the Dance Pose


Saturday

In Bad-to-the-Bone Teams of 3-4

A. “Tag-Team Sprint Attack!”
For Time: (12min cutoff)
50 Power Cleans (RX: 155/105) (RX+: 205/135) + 50 Kipping Handstand Push-Ups

B. “The Ghost”
6 Rounds: (24min)
1 Partner does 1:00 Double Unders
1 Partner does 1:00 Burpees
1 Partner does 1:00 Rowing/Biking for Calories
1 Partner does 1:00 Seated L-Sit Hold