Monday, August 3rd
Strength: Every Minute on the Minute for 12 Minutes
Minute 1: 5 Bent Over Row – Moderate
Minute 2: 5-8 Strict Pull Up
Minute 3: Rest
Benchmark Workout: “Helen” – For Time – 12 Minute Cap
Option A
3 Rounds
400m Run
21 Kettlebell Swing (50/35, RX+ 70/53)
12 Pull Up (RX+ Chest to Bar Pull Up)
Option B
3 Rounds
400m Run
21 Kettlebell Swing (35/26)
12 Pull Up
Option C
3 Rounds
200m Run
21 Kettlebell Swing (26/18)
12 Ring Row
Tuesday, August 4th
Strength: 12 Minute
5 Rounds – 2:20 Each
3 Dead Stop Deadlift @ 75-80%
Workout: As Many Rounds as Possible in 10 Minutes
Option A
10 Push Up
10 V-Up
10 Front Squat (95/65, RX+ 135/95)
Option B
10 Assisted / Knee Push Up
10 Knee Tuck
10 Front Squat (75/55)
Option C
5 Elevated Push Up
7 Hollow Up / Tuck Up
7 Front Squat (45/35)
Wednesday, August 5th
Strength: 15 Minutes
Every :90
1 Squat Clean + Split Jerk
Increase in weight throughout.
Workout: For Time – 12 Minute Cap
Option A
3 Rounds
20 Double Dumbbell Box Step Overs (20, 50/35)
5 Clean and Jerk (70% of Strength)
Option B
3 Rounds
20 Double Dumbbell Box Step Overs (20, 35/20)
5 Clean and Jerk (70% of Strength)
Option C
3 Rounds
16 Box Step Overs
5 Clean and Jerk (70% of Strength)
Thursday, August 6th
Workout: As Many Rounds as Possible in 40 Minutes – Partner
1000m Row
30 Single Arm Devil Press (50/35)
100/85 Assault Bike Calorie
60 Wall Ball
Scale as needed.
Friday, August 7th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 16 Minute Cap
5-4-3-2-1: Shoulder to Overhead (185/125)
5-4-3-2-1: Wall Walk
75 Double Under
Scale as needed.
Saturday, August 8th
Workout: For Time – Teams of Three – 34 Minute Cap
Option A
4400m Run – In 400’s
200 Toes to Bar
200 Dumbbell Snatch (50/35)
200 Burpee
Option B
4400m Run – In 400’s
160 Toes to Bar
160 Dumbbell Snatch (35/20)
160 Burpee
Option C
2000m Run – In 400’s
120 Knee Tuck
120 Dumbbell Snatch (20/15)
120 Burpee