Monday, August 10th
Strength: 8 Minutes
5 Rounds – 1:30 Each
18/13 Calorie Row
Max Power Clean @ 40% of Deadlift
Rest 1:00 between rounds.
Workout: Each Round for Time – 12 Minute Cap
Option A
3 Rounds
20 Wall Ball
15 Box Jump
5 Squat Clean (135/95)
Rest 1:00
Option B
3 Rounds
20 Wall Ball
15 Box Jump
5 Squat Clean (115/75)
Rest 1:00
Option C
3 Rounds
15 Wall Ball
10 Box Jump
5 Squat Clean (45/35)
Rest 1:00
Tuesday, August 11th
Workout: For Time – 30 Minute Cap
8 Rounds
12/10 Assault Bike Calorie
200m Run
10 Burpee
12 Dumbbell Hang Clean & Jerk
Wednesday, August 12th
Strength: 12 Minutes
5 Rounds – 2:30 Each
4 Deadlift @ 75-80%
Workout: For Time – 10 Minute Cap
4 Rounds
10 Kettlebell Front Rack Walking Lunge
10 Kettlebell Goblet Squat
5 / 5 Kettlebell Shoulder to Overhead
RX+ 70/53
A 53/35
B 35/26
C 26/18
Thursday, August 13th
Workout: 24 Minutes
As Many Rounds as Possible in 12 Minutes
10 Toes to Bar / Leg Swing / Knee Tuck
5 Hang Power Snatch (95/65)
5 Calorie Row
Increase Row by 5/3 each round.
2 Minute Rest
10 Minutes
Find a Heavy Snatch
Friday, August 14th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 15 Minutes
5-5-3-3 Back Squat
Rest 2:00 between sets.
Increase weight throughout.
Workout: For Time – 16 Minute Cap
Option A
40 Front Squat (135/95)
30 Kettlebell Box Step Over (24/20, 70/53)
40 Kettlebell Swing
30 Box Jump Over
40 Burpee Over Bar
Option B
40 Front Squat (115/75)
30 Kettlebell Box Step Over (24/20, 35/26)
40 Kettlebell Swing
30 Box Jump Over
40 Burpee Over Bar
Option C
30 Front Squat (75/55)
20 Kettlebell Box Step Over (20, 35/26)
30 Kettlebell Swing
20 Box Jump Over
30 Burpee Over Bar
Saturday, August 15th
Workout: For Time – Partner – 36 Minute Cap
5 Rounds
400m Partner Run
30 Shoulder to Overhead (Choice)
20 Bar Muscle Up / 30 Pull Up