Workouts for 8/16 - 8/22

Updated: Aug 30

Monday 8/16



EMOM24

MIN1: 1-2 Rope Climbs > Rope Up-Downs

MIN2: 15/12 Cals

MIN3: 3-5 Tire Flips

MIN4: Sit-Ups


Then

Challenge - PICK 1

Max Consecutive Double Unders

Max Consecutive Wall Balls

Max Wall-Sit




Tuesday 8/17


15 MIN

5 Sets of Max Reps (to failure)

Seated DB See Saw Press


*if getting to around 20+ reps go a little heavier. Your second to last rep should be very challenging and your last rep to failure, meaning you cannot complete the rep. Rest between sets.


Then


5 Rounds for Time

12 Push Press

20 Sit-Ups

400m Run/Row/Ski or 30 Cals AD





Wednesday 8/18



E4MIN x 5 (20MINS)

200m

12 T2B or T2KB > Leg Raises

16 Hand Release Push-Ups


Modify the movements to allow at least 1MIN rest


Then


4 Rounds (18 MINS)

100m OH Carry (R )

100m OH Carry (L)

100m Farmer Carry (R )

100m Farmer Carry (L)

*Rest 1-2MINS between rounds*






Thursday 8/19



Single Leg Box Squats

8 rounds x 16 reps (8 /8)


Then


For Completion:

5 Front Squats + 25 Wall Balls

4 Front Squats + 20 Wall Balls

3 Front Squats + 15 Wall Balls

2 Front Squats + 10 Wall Balls

1 Front Squats + 5 Wall Balls


*Any time you break during a set of wall balls, you owe 5 burpees. Front Squats will come from floor if using a barbell. DB/KBs work too.




Friday 8/20


0-10MIN CFCA Mile (Hill Loop to Flat Loop) > 1600M

Rest in remaining time


10-18MIN

AMRAP8

15 Hang Power Snatch

15 Burpees over the Bar


Then


With a Partner

10-1

Plate Curls https://youtu.be/-DWJLKoHFK8

Plate Tricep Extensions https://youtu.be/R-b9k4rTKzk


*P1 does 10 Plate Curls & 10 Tricep Extensions

*P2 holds Plate Overhead


Switch after tricep extensions. Each partner does all 10-1 reps.(ex: P1 10/10, P2 10/10, P1 9/9, P2 9/9...etc) SPICY!!





Saturday 8/21


9AM - Coaches Choice




Sunday 8/22



4 Sets x 16 (8/8)

Back Rack Lunges


Or

Weighted Step-Ups