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Monday, August 19

8 19

WARMUP
3 rnds
6 burpees
10 passthru
4 handstands
6 samson stretchs


STRENGTH
4 sets
8 Strict OH press, increasing

WORKOUT
4 rnds -- goal under 15
8-12 strict or jumping Pullups  unbroken
      OR 12 Ring rows
8-12 Unbroken Pushups
      OR 12 box pushups
50 Doubleunders 
      OR 125 Singleunders
Rest 2:00

BONUS
2-4 minutes of wach
Calf Smash  (ea/s)
Classic Calf Stretch          (ea/s)
Pec Smash   (ea/s)
Banded Lateral Opener  (ea/s)

Thursday, August 15

8 15

WARMUP
4 rnds
16 Reverse Walking Lunges
8 Bird Dogs
8 goodmornings, light
8 passthru

BUYIN
3-5 sets
5 DL

WORKOUT
18 min  - any order 
Accumulate 1 min   handstand
100m Kb Suitcase Carry  53/35
Accumulate 1 min  plank - straight arm
6 Turkish Getups  53/35/26


BONUS   
ARMS!
3 rnds
15 Zottman Curls
AMRAP Bench Dips
     Rest 1:30



Wednesday, August 14

8 14

WARMUP
2 rnds
   30 sec Burpee
5 Cossack Squats (ea/s)
   30 sec Row
15 Banded Tricep Extensions
   30 sec Singleunders
8 Supine Toes to Bar (upright post)


BUYIN
3 rnds
15 Banded or KB
         Overhead Tricep Extensions
12 Banded Wood Chops  (ea/s)


WORKOUT
4 RNDS  - goal 350+
1:00 Row cal or burpees
    rest 30 sec
1:00  Ring Dips
   OR Pushups OR Box PU
    rest 30 sec
1:00 Doubleunders
     OR   Singleunders
    rest 30 sec
1:00 Toes to Bar
     OR Knees to Elbow
    rest 30 sec

     

BONUS
2:00-3:00 Rotator Cuff Smash & Floss   (ea/s)
5 Scap Pullups Super Slow AND
   5 Scap Pushups Super Slow

2:00-3:00 Overhead Rib Mobilization   (ea/s)
     5 Scap-Pullups  AND  5  -Pushup

2:00-3:00 Lat Smash    (ea/s)
     5 Scap-Pullups  AND  5  -Pushup


Tuesday, August 13

8 13

WARMUP

3 RNDS
30 sec Walking Lunges
30 sec Samson Stretch  (ea/s)
30 sec Scap Pullups     slow
30 sec Inch Worms

BUYIN

Accumulate 5-7 Sets
3-5 (WEIGHTED) Strict Pullups OR Negatives - 2-3 sec

WORKOUT

5 RNDS
5-4-3-2-1 - Strict Pullups  OR
     10-8-6-4-2 - Tough Ring Rows
200m run
25-20-15-10-5  -  Front Step Lunges

BONUS

Aerobic Flushing
5:00 Row
       5:00 Jog
4:00 Row
       4:00 Jog
3:00 Row
       3:00 Jog

Monday, August 12

8 12

WARMUP
6 MIN
100M RUN
8 Deadlifts
8 Front Squats
8 Strict Press

BUYIN
5 MIN 
J ROPE CHALLENGE

    then 

TESTING

WORKOUT
5 RNDS   -  GOAL under 10 min
12 Deadlifts   155 135 95 75 65 55
9 Hang Power Cleans
6 Push Press

BONUS
TESTING


Thursday, August 8

8 8

WARMUP
2 rnds
30 sec burpee
      Rest 20 sec
30 sec Russian KbS light
      Rest 20 sec
30 sec Abmat Situps easy pace
      Rest 20 sec


BUYIN
1K run

WORKOUT
5 rnds
1:00 Squat boxjump 24/20 OR 20/16
    Rest 30 sec
1:00 Deadlift    185/135   OR 135/95 OR 95/65
   Rest 30 sec
1:00 GHD Situps  OR  ABMAT
    Rest 30 sec

BONUS
4 Rounds  
20 Deadbugs
12 Turkish Situps
30 sec Russian Twists
       1:00 Rest



Wednesday, August 7

8 7

WARMUP
3 RNDS
30 sec Plank
30 sec Bottom Squat Hold 

2 RNDS
10-15m Duck Walk (add Kb for extra mobility)
30 sec Arch Body Hold


BUYIN

15 min
4 x 5 or 8 - increasing

At least 2:00 Rest


WORKOUT
5 rnds - goal: under 8 min

8 Front Squats  135/95 OR 95/65 OR 75/55
10 Burpees over Bar
    OR 12 Bodybuilders over Bar


BONUS
5 min
accumulate max
L-sit  OR
     Hanging Knee Raise Hold

OR

      400 run/row
2:00 Suprapatellar Smash & Floss   (ea/s)
      400 run/row
2:00 Couch Stretch   (ea/s)
      400 run/row
2:00 Pigeon   (ea/s)

Tuesday, August 6

8 6

WARMUP
3 rnds
100m run
8 turkish getups
1 min wallsit
1 min bar hang


BUYIN
 3 rnds
20 Kb Deadlifts
20 Russian KbS
20 American Swings



WORKOUT
In 20 Minutes  Goal: 100+ burpees, 4+ rnds

8 min AMRAP
Burpees

in remaining time: 
 
15 American   OR Russian KbS   53/35/26
30/ 20 doubleunders 
    OR   30 Singleunders
200m Run


BONUS
4 rnds
30 sec Barbell Curls Light
30 sec Banded Tricep Extensions
   Rest 1:00


Monday, August 5

8 5

WARMUP
3 rnds
100M run/row
6 burpees
10 ring row
10 passthru
10 squats
rotator passthru


WORKOUT 
"BARBARA"
5 rnds - goal under 35 min
20  /15 Pullups  OR 20 ring rows
30 /20/15 Pushups
40 /30 Abmat Situps
50 /40 Air Squats
      3:00 Rest


BONUS
2-4 min  each
Lat Smash     (ea/s)
Overhead Rib Mobilization (ea/s)
Trap Scrub     (ea/s)
Banded Overhead Distraction (ea/s)


Thursday, August 1

8 1

WARMUP
3 rnds
6 burpees
9 HP cleans
6 handstands
100m run/row


BUYIN
4 rnds
30 sec Side Plank  R
30 sec Ring Plank
30 sec Side Plank  L
30 sec Ring Plank


WORKOUT
(21)  -18-15-12-9-6-3   -  goal under 14 min
Front Squats    95/65  OR   55/35

and after each set:
20/15 Abmat Situps


BONUS
2-4 minutes on each
Quad Smash   R
Suprapatellar Smash & Floss R
Couch Stretch R

Quad Smash   L
Suprapatellar Smash & Floss L
Couch Stretch L