Monday, August 4th
Strength: 15 Minutes
5 x 3 Front Squat – Find a Heavy Set
Workout: For Time – 10 Minute Cap
Option A:
1000m Row
40 Handstand Push Up
20 Single Dumbbell Devil Press (50/35)
Option B:
1000m Row
40 Pike Push Up
20 Single Dumbbell Devil Press (35/20)
Option C:
1000m Row
40 Knee Push Up
20 Single Dumbbell Devil Press (25/15)
Tuesday, August 5th
Strength: 12 Minutes
6 Sets
2 Deadlift + 1 Power Clean @ 30-40%
Rest 1:30 between sets.
Workout: As Many Rounds as Possible in 12 Minutes
Option A:
200m Run
10 Pull Up (RX+ Chest to Bar Pull Up)
200m Run
5 Hang Power Clean (135/95)
Option B:
200m Run
6-10 Pull Up
200m Run
5 Hang Power Clean (115/75)
Option C:
200m Run
7 Ring Row
200m Run
5 Hang Power Clean (65/45)
Wednesday, August 6th
Workout: For Time – 16 Minute Cap
Option A:
10-20-30-40
Wall Ball (20/14)
Box Jump Over (24/20, RX+ 30/20)
5 Power Snatch (135/95, RX+ 155/105)
Option B:
10-20-30-40
Wall Ball (16/12)
Box Jump Over (24/20)
5 Power Snatch (115/75)
Option C:
10-15-20-25
Wall Ball (12/10)
Plate/Low Box Jump
5 Power Snatch (Light)
Thursday, August 7th
Workout: As Many Rounds As Possible in 32 Minutes – Partner
400m Partner Run
30 Calorie Row
30 Toes to Bar
20 Synchro Line Facing Burpee
Scale as needed.
Friday, August 8th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 10 Minutes
3 x 12 Deadlift @ 50-60%
Rest 2:00 between sets.
Workout: For Time – 8 Minute Cap
Option A:
30 Deadlift (185/135)
20 Hang Squat Clean
10 Shoulder to Overhead
Option B:
30 Deadlift (155/105)
20 Hang Squat Clean
10 Shoulder to Overhead
Option C:
30 Deadlift (95/65)
20 Hang Squat Clean
10 Shoulder to Overhead
Saturday, August 9th
Workout: As Many Rounds As Possible in 30 Minutes – Partner
50/42 Assault Bike Calorie
50 Handstand Push Up
50 Power Snatch (115/75)
100/100 Double Under
40/32 Assault Bike Calorie
40 Handstand Push Up
40 Power Snatch (135/95)
80/80 Double Under
30/24 Assault Bike Calorie
30 Handstand Push Up
30 Power Snatch (155/105)
Scale as needed.