WU
1:00 Couch Stretch ea/s
3 Rounds
15 Air Squats
20 sec Plank
10 BW Goodmornings
10 Wall Slides
WO
10 MIN
AMRAP Piked HSPU
Any break on HSPU = 12 Medball Cleans 20/14
Monday, August 31
Thursday, August 27
8 27
WU
Tabata Alt. smooth
1) Air Squats
2) Situps
2-3 Rounds
30 sec Classic Calf Stretch
5 Vertical Jumps
Increasing height on each jump
WO
10-8-6-4
Pistols
Toes to Bar
into
24-20-16-12
Air Squats
Box Jumps 24/20
into
10-8-6-4
Pistols
Toes to Bar
Wednesday, August 26
8 26
WU
1:00 Airbike/Row
2-3 Rounds
12 BW Goodmornings
10 Scap Pullups
10 Db Sumo Deadlift
10 Scap Pushups
WO
3 minutes
12 Pullups
AMRAP Cal Airbike
rest 1:30
3 minutes
20 Db Hang Power Clean 50/35
AMRAP Bodybuilders
rest 1:30
x 3
Tuesday, August 25
8 25
WU
400m Run
6 minutes
10 Arm Circles ea/way
10 Strict Press
20 sec Archbody Hold
WO
15 MIN
50/40 Cal Row
100 Wallballs 20/14
800m Run
Any break on Wallballs = 15 Pushups
Monday, August 24
8 24
WU
3-4 Rounds
30 sec Singleunders
30 sec Russian KbS
30 sec Classic Tricep & Lat Stretch
30 sec Bent Hollow Hold
WO
18 MIN
24 Doubleunders
12 SA KbS 44/26 ND
6 Single Arm OH Squat ND
24 Doubleunders
12 SA KbS D
6 Single Arm OH Squat D
Friday, August 21
8 21
WU
400m Run
3-4 Rounds
10 Glute Bridges explosive
10 Leg Swings ea/s/way
8 Prisoner Rotations
WO
15 MIN
400m Run
15 Ground to Overhead 75/55
Thursday, August 20
8 20
WU
8 min smooth
10 Db Goblet Squats
20 sec Bent Hollow Hold
10 Db Russian Swings
10 Box Pushups
WO
10-20-30-20-10
• Goblet Front Step Lunges 53/35
• Decline / HR Pushups
• Abmat Situps x 2
Wednesday, August 19
8 19
WU
3 Rounds
10 Scap Pullups
1:00 Row
3 Rounds
10 Ring Rows
5 Inch Worms
WO
100 Cal Bike
or 2k Row
into
5 rounds
10 Deadlift @ BW
10 Toes To Bar
Tuesday, August 18
8 18
WU
3-4 Rounds
30 sec Plank
10 Press w/barbell
10 Bodybuilders
15 Air Squats
WO
21-18-15-12-9-6-3
Thrusters 75/55
Bar-Facing Burpees
Monday, August 17
8 17
WU
8 min - Barbell
10 RDLs
10 Shrugs
10 Back Squats
+
30 sec Lizard Stretch ea/s
WO
13 MIN
9 Hang Power Snatch 95/65
15 GHD Situps
21 Cal Row
Friday, August 14
8 14
WU
Tabata Alt.
1) Row/Bike/Ski/Bodybuilder
2) Medball Front Squat
then
Tabata Alt.
1) Singleunders
2) Lizard Stretch alt. sides
WO
“Panda”
2 rounds - Total Reps/Cals
5 min AMRAP
• Cal Airbike
Rest 2:30
5 min AMRAP
12 Wallballs 20/1430
Doubleunders
Rest 2:30
Thursday, August 13
8 13
WU
1:00 Squat Hold
Accumulate
40 Goblet Squats
40 Russian KbS
20 Bodybuilders
WO
50 Single-arm KbS 53/35
50 Box Stepups 24/20 w/Kb
50 Single-arm KbS
Wednesday, August 12
8 12
WU
400m Run
6 minutes
10 Ring Rows
12 RDLs, slow
30 sec Bent Hollow Hold
10 Strict Press, slow
WO
4 RNDS
18 Slam Balls 20/15
12 Deadlifts 115/85
9 Push Press 115/85
400m Run
Tuesday, August 11
8 11
WU
8 minutes smooth
10 Box Pushups @ 2020
30 sec Classic Tricep & Lat Stretch
20 Calf Raises
30 sec Plank on Elbows
WO
1-2-3-4-5...
5/3 Ring Dips
• Box Jump Overs 24/20
• TtB
Monday, August 10
8 10
WU
2:00 Row/Bike
3-4 Rounds
10 Front Step Lunges
3 Inch Worms
10 Glute Bridges
3 Inch Worms
WO
1k Row or 50 Cal Bike
Rest 2:00
10 Rounds
4 Pistols
5 Burpee over Bar
6 Hang Power Clean 115/85
Thursday, August 6
8 6
WU
400m Run
2-3 Rounds
5 Inch Worms
10 Russian KbS
10 Goblet Squats
WO
1) 400m Run
2) 30/25 Cal Airbike/Row
3) 20 Russian KbS +
12 WtD Box Stepups 53/35
Wednesday, August 5
8 5
WU
3 Rounds
8 PVC Passthroughs
5 Wall Squats 3221
3 Rounds
10 BtN Press PVC
10 Glute Bridges fast
WO
for time
50 Db Snatch 50/35
30 Burpee over Db
50 Db Snatch
Tuesday, August 4
8 4
WARMUP
2:00 Row
6 minutes smooth
5 Vertical Jumps
12 Air Squats
30 sec Lizard Stretch ea/s
WORKOUT
4 RNDS
1k Row
15 Box Jumps 24/20
40 Air Squats
Rest 2:00
Monday, August 3
8 3
WARMUP
3-4 Rounds smooth
8 Prisoner Rotations
10 Strict Press w/barbell
8 Scap Pushups
10 Medball Squat
WORKOUT
15 MIN
1-2-3-4-5...
3 Pullups
• Wallballs 20/14
• Abmat Situps x 2
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