Monday, August 18th
Workout: For Time – 22 Minute Cap
Option A:
1000m/800m Row
33 Wall Ball (20/14, RX+ 30/20)
800m/700m Row
27 Wall Ball
600m/500m Row
21 Wall Ball
400m/300m Row
15 Wall Ball
200m/150m Row
9 Wall Ball
Option B:
1000m/800m Row
33 Wall Ball (16/12)
800m/700m Row
27 Wall Ball
600m/500m Row
21 Wall Ball
400m/300m Row
15 Wall Ball
200m/150m Row
9 Wall Ball
Option C:
750m/650m Row
33 Wall Ball (12/10)
500m/400m Row
27 Wall Ball
350m/300m Row
21 Wall Ball
200m/150m Row
15 Wall Ball
100m Row
9 Wall Ball
Tuesday, August 19th
Strength: 12 Minutes
Find a Heavy 3 Push Jerk
Workout: For Time – 18 Minute Cap
Option A:
800m Run
15 Chest to Bar Pull Up
30 Shoulder to Overhead (155/105)
800m Run
30 Chest to Bar Pull Up
15 Shoulder to Overhead
Option B:
800m Run
15 Pull Up
30 Shoulder to Overhead (135/95)
800m Run
30 Pull Up
15 Shoulder to Overhead
Option C:
800m Run
15 Pull Up / Ring Row
30 Shoulder to Overhead (115/75)
800m Run
30 Pull Up / Ring Row
15 Shoulder to Overhead
Wednesday, August 20th
Workout: Each Round for Time – 20 Minutes
Option A:
4 Rounds – 5 Minutes Each
24/18 Assault Bike Calorie
12 Alternating Dumbbell Snatch (50/35)
12 Burpee Box Jump Over (24/20)
Option B:
4 Rounds – 5 Minutes Each
20/15 Assault Bike Calorie
12 Alternating Dumbbell Snatch (35/20)
12 Burpee Box Jump Over (20/16)
Option C:
4 Rounds – 5 Minutes Each
15/10 Assault Bike Calorie
12 Alternating Dumbbell Snatch (20/15)
12 Burpee Box/Plate Step Over
Thursday, August 21st
Strength: 12 Minutes
3 Sets
10 Tempo Front Squat @ 60-70%
Workout: For Time – 15 Minute Cap
Option A:
5 Rounds
25 Double Under
10 Toes to Bar
25 Double Under
10 Double Kettlebell Front Rack Walking Lunge (53/35)
Option B:
5 Rounds
25 Double Under
10 Swinging Leg Raise
25 Double Under
10 Double Kettlebell Front Rack Walking Lunge (44/26)
Option C:
5 Rounds
50 Single Under
10 Knee Tuck
50 Single Under
10 Double Kettlebell Front Rack Walking Lunge (26/18)
Friday, August 22nd
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As Many Rounds As Possible in 20 Minutes
Option A:
300m Run
2 Power Snatch (75/55)
2 Deficit Handstand Push Up
Increase Snatch and Handstand Push Up by 2 Reps each round.
Option B:
300m Run
2 Power Snatch (65/45)
2 Handstand Push Up/Pike Push Up
Increase Snatch and Push Up by 2 Reps each round.
Option B:
300m Run
2 Power Snatch (45/35)
2 Hand Release Push Up/Box Push Up
Increase Snatch and Push Up by 2 Reps each round.
Saturday, August 23rd
Workout: For Time – With a Partner – 38 Minute Cap
80/70 / 70/60 / 60/50 Assault Bike Calorie
10 Bar Muscle Up / 12 Chest to Bar Pull Up / 12 Pull Up
60 Deadlift (155/105 / 135/95 / 115/75)
10 Bar Muscle Up / 12 Chest to Bar Pull Up / 12 Pull Up
40 Thruster
10 Bar Muscle Up / 12 Chest to Bar Pull Up / 12 Pull Up
40 Thruster
10 Bar Muscle Up / 12 Chest to Bar Pull Up / 12 Pull Up
60 Deadlift
10 Bar Muscle Up / 12 Chest to Bar Pull Up / 12 Pull Up
80/70 / 70/60 / 60/50 Assault Bike Calorie