Monday, August 17th
Workout: For Time – 22 Minute Cap
Option A
1000m/800m Row
50 Alternating Dumbbell Clean & Press (50/35)
750m/650m Row
30 Dumbbell Sit Up
500m/400m Row
20 Alternating Devil Press
Option B
1000m/800m Row
50 Alternating Dumbbell Clean & Press (35/20)
750m/650m Row
30 Dumbbell Sit Up
500m/400m Row
20 Alternating Devil Press
Option C
700m/600m Row
30 Alternating Dumbbell Snatch (25/15)
500m/400m Row
20 Dumbbell Sit Up
350m/300m Row
10 Alternating Devil Press
Cashout:
4×10 Dumbbell Bent Over Row
4×10 Push Up
Tuesday, August 18th
Workout: As Many Reps As Possible – 15 Minutes
Option A
6 Rounds – 1:30 Each
4 Front Squat (185/135)
12 Box Jump (30/24)
Max Wall Ball
Rest 1:00 between rounds.
Option B
6 Rounds – 1:30 Each
4 Front Squat (155/105)
12 Box Jump (24/20)
Max Wall Ball
Rest 1:00 between rounds.
Option C
6 Rounds – 1:30 Each
4 Front Squat (75/55)
8 Box Jump / Step Up
Max Wall Ball
Rest 1:00 between rounds.
Wednesday, August 19th
Strength: 15 Minutes
5 x 5 Dead Stop Deadlift @ 75-80%
Workout: For Time – 17 Minute Cap
Option A
4 Rounds
35 Double Under
15 Toes to Bar
25 Double Under
10 Double Tap Burpee
Option B
4 Rounds
35 Double Under
15 Swinging Leg Raise
15 Double Under
10 Double Tap Burpee
Option C
4 Rounds
55 Single Under
15 Knee Tuck
35 Double Under
8 Strict Burpee
Thursday, August 20th
Workout: As Many Rounds as Possible in 24 Minutes – Partner Relay
15/12 Calorie Row
3 Power or Squat Snatch
Work up to moderately heavy single.
Friday, Ausgust 21st
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 22 Minute Cap
5 Rounds
200m Run
5 Bar Muscle Up
200m Run
5 Clean & Jerk (205/145)
Scale as needed.
Saturday, August 22nd
Workout: As Many Rounds as Possible in 26 Minutes – Partner
30/24 Assault Bike Calorie
26 Dumbbell Thruster (50/35)
22 Deficit Handstand Push Up
18 Lateral Burpee Over Dumbbell