Monday 8/10
5 Rounds
10 inchworm to plank & back to Sumo KB Deadlift
20 Goblet Lunges in place (10/10)
30 KB Swings
200m
**Rest 1 Min between rounds*
*choose 1 KB for this workout and try not to put KB down between the goblet lunges and swings. #gripwork
Then
DB/KB Midline/Core Work
2 Rounds
:45 on / :15 off
TGU Sit-Up (R)
OH Hold (R)
Russian Twist
Tea Pots (R)
*switch sides round 2*
Tuesday 8/11
15MINS for Quality
5 sets x 3 reps
Front Squats
Work to a heavy set of 3 or dial it back and just work on form. BB/DB/KB all great options here. You can even do goblet squats as well.
Then
3 Rounds
*pick 1 cardio element*
500m Row/Ski (only stations 3 & 4 by back wall) or 50 cals AD
5 Front Squats (60-70% of last heavy set of 3)
5 Shoulder to Overhead
Wednesday 8/12
Buy-In: Flat Loop
Then 5 Rounds:
20 Air Squats
20 Burpees
20 Sit-Ups
20 Push-Ups
Cash-Out: Flat Loop
(30 MIN Cap)
*option to ½ the reps. Move briskly but do not move sloppily. Air squats and Push-ups should still look good.
Thursday 8/13
EMOM12
1 Strict Press
2 Push Press
3 Push Jerks
Then
6 Rounds (18 Mins)
:30 Sprint effort Row/AD
:30 Rest
:30 Burpees
:30 Rest
:30 Single Arm Shoulder to Overhead
:30 Rest
*alternate sides each round for the S2OH
Part 1: You will get 3-5 minutes before the EMOM to find a weight you will use throughout the 12 minutes. We are not ascending here. Pick a weight that is challenging but that you can do this complex unbroken and also leave a little bit of that minute leftover for recovery. BB/DB/KB are all great options here.
Friday 8/14
“McGhee”
AMRAP30
5 Deadlifts
13 Push-Ups
9 Box Jumps
US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
Typically the deadlifts for this workout are heavy. We will give you time before the workout to warm-up to a weight you can use that is challenging but doable with good form for the long duration of this workout.
Saturday 8/15
8AM at Stage Fort Park - Coaches Choice
Sunday 8/16
7AM at Stage Fort Park - Coaches Choice