Monday, August 25th
Workout: For Reps and Weight – 22 Minutes
Option A:
00:00-08:00 – As Many Reps as Possible
15 Squat Snatch (95/65)
30 Kettlebell Overhead Reverse Lunge (53/35)
9 Squat Snatch (135/95)
60 Kettlebell Swing
Max Rep Squat Snatch (155/105)
10:00-22:00
Find a Heavy Squat Snatch
Option B:
00:00-08:00 – As Many Reps as Possible
15 Squat Snatch (75/55)
30 Kettlebell Overhead Reverse Lunge (35/25)
9 Squat Snatch (95/65)
60 Kettlebell Swing
Max Rep Squat Snatch (135/95)
10:00-22:00
Find a Heavy Squat Snatch
Option C:
00:00-08:00 – As Many Reps as Possible
15 Squat Snatch (Light)
30 DB Overhead Reverse Lunge (25/15)
9 Squat Snatch (Medium)
60 Kettlebell Swing
Max Rep Squat Snatch (Medium Heavy)
10:00-22:00
Find a Heavy Squat Snatch
Tuesday, August 26th
Workout: For Time – 20 Minute Cap
Option A:
5 Rounds
20 Box Jump Over (24/20, RX+ 25 Reps)
20 Wall Ball (20/14)
20/16 Calorie Row/Ski (RX+ 25)
Rest 1:00
Option B:
5 Rounds
20 Box Jump Over (20/16)
20 Wall Ball (14/10)
20/16 Calorie Row/Ski
Rest 1:00
Option C:
5 Rounds
16 Box Step Over (20/16)
16 Wall Ball (12/10)
16/12 Calorie Row/Ski
Rest 1:00
Cashout – FIT:
1 Mile Run
Cashout – FLEX:
60 Kettlebell Horn Curl to Press in 3-4 Sets
Wednesday, August 27th
Strength: 15 Minutes
Find a 1 Rep Max Clean and Jerk
Workout: For Time – 8 Minute Cap
Option A:
3 Rounds
15 Deadlift (185/135)
15 Target Burpee
Option B:
3 Rounds
15 Deadlift (155/115)
15 Target Burpee
Option C:
3 Rounds
10 Deadlift (115/75)
10 Burpee
Thursday, August 28th
Gymnastics: Every Minute on the Minute for 8 Minutes
Option A: 1-3 Bar Muscle Up
Option B: 1-3 Jumping Bar Muscle Up
Option C: 3-5 Strict Pull Up or Assisted Strict Pull Up
Workout: As Many Rounds as Possible in 16 Minutes
Option A:
400m Run
12 Toes to Bar
8 Dip
2 Wall Walk
Option B:
400m Run
12 Swinging Leg Raise
8 Assisted Dip
2 Half Wall Walk
Option C:
200m Run
10 Knee Raise
8 Box Dip
2 Inchworm
Friday, August 29th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 12 Minutes
4 x 3 Overhead Squat at 85%
Rest 1:30-2:00 between sets
Workout: For Time – 9 Minute Cap
Option A:
21-15-9: Thruster (135/95, RX+ 155/105)
250m Row / 500m Bike / 250m Ski
Option B:
21-15-9: Thruster (115/75)
250m Row / 500m Bike / 250m Ski
Option C:
21-15-9: Thruster (75/55)
1:00 Machine
Saturday, August 30th
Workout: For Time – Partner – 30 Minute Cap
Option A/B:
3 Rounds
20 Pull Up
30 Push Up
40 Abmat Sit Up
50 Air Squat
90 Dumbbell Clean and Jerk (50/35 or 35/20)
Option C:
3 Rounds
20 Assisted Pull Up
30 Elevated Push Up
40 Abmat Sit Up
50 Air Squat
90 Dumbbell Clean and Jerk (20/15)