Monday, August 11th
Strength: 15 Minutes
Find a Heavy Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Thruster
Workout: For Time – 10 Minute Cap
Option A:
8 Rounds
8 Bar Facing Burpee
4 Hang Power Clean (135/95, RX+ 185/125)
Option B:
8 Rounds
8 Bar Facing Burpee
4 Hang Power Clean (115/75)
Option C:
8 Rounds
6 Bar Facing Burpee
4 Hang Power Clean (55/45)
Tuesday, August 12th
Workout: As Many Rounds as Possible in 16 Minutes
Option A:
8 Double Dumbbell Shoulder Press (50/35)
16 Toes to Bar
32 Air Squat
Option B:
8 Double Dumbbell Shoulder Press (35/20)
16 Swinging Leg Raise
32 Air Squat
Option C:
8 Double Dumbbell Shoulder Press (25/15)
12 Knee Tuck
24 Air Squat
Cashout – FIT:
3 Sets
8-12 Dumbbell Floor Press
8-12 Plank Dumbbell Row
Rest 1:30-2:00
Wednesday, August 13th
Workout: 32 Minutes – With a Partner
0:00-9:00
A: 100m Run
B: 8 Deadlift (User Choice)
Alternate between A & B with partner.
9:00-10:00 – Rest
10:00-32:00
Find a 1RM Deadlift
Thursday, August 14th
Workout: Every Minute on the Minute for 20 Minutes
Option A:
Minute 1: 15/12 Calorie Row
Minute 2: 50′ Dual Kettlebell Front Rack Walking Lunge (53/35)
Minute 3: 15/10 Calorie Bike
Minute 4: 10-12 Handstand Push Up
Option B&C:
Minute 1: Max Calorie Row in :45
Minute 2: 50′ Goblet Lunge
Minute 3: Max Calorie Ski/Bike in :45
Minute 4: 5-10 Handstand Push Up / Push Up
Friday, August 15th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 10 Minute Cap
Option A:
5 Rounds
20 Box Step Over (20)
5 Thruster (135/95, RX+ 155/105)
Option B:
5 Rounds
20 Box Step Over (20)
5 Thruster (115/75)
Option C:
5 Rounds
12-16 Box Step Over
5 Thruster (65/45)
Cashout – FIT:
2 Rounds
:40 Flutter Kick with Overhead Plate
:20 Rest
:40 Plate Sit Up
:20 Rest
:40 Russian Twist
:20 Rest
1:00 Rest between rounds.
Saturday, August 16th
Workout: 22 Minutes – With a Partner
Buy In: 1 Mile Partner Run
-Into-
3 Clean and Jerk (135/95)
3 Bar Muscle Up, Chest to Bar Pull Up, Pull Up, or Ring Row
4 Wall Walk / Inchworm Push Up
Increase C&J/BMU by 3 reps each round.