Workouts for 8/3 - 8/9

Monday 8/3

EMOM18

MIN1: 10 Floor Press (option to add band for resistance) 

MIN2: 10 Bent Rows (option to add band for resistance)

*2KBs or 2DBs 

Then

4 Rounds

1MIN @ each 

• Max Cals > jump rope, jumping jacks, etc. 

• Max Burpees 

• Max KB Swings

• Rest 

Tuesday 8/4

E2MOM14

3 Thrusters

*Work to a heavy set of 3

Or 

E2MOM14

5-8 Thrusters (working on form + volume so stay more conservative with weight)

Then

AMRAP10 

10 Thrusters (60-70% of last set)

15 KB Swings

30 DUs/60 SUs

Wednesday 8/5

For Completion 

150 Cals

*Every 3 minutes:

6 Alt DB Snatches

9 Push-ups 

12 Air Squats 

Then 

NFT

30-20-10

Bearcrawl position Lateral Drags

Plank Jacks

Slow & Controlled Russian Twists

Thursday 8/6

EMOM15 

MIN1: 10 Half Kneeling Strict Press (R)

MIN2: 10 Half Kneeling Strict Press (L)

MIN3: 10 Pull Overs 

Then 

EMOM15

MIN1: 10 Push-ups

MIN2: 15 Sit-Ups (opt to make weighted) 

MIN3: 20 Goblet Squats 

Friday 8/7

Complete 

50 Empty Bar Step-Ups (15# or 45#)

*racked or behind the neck*

**DB/KBs a great option here too 

Then 

3 Rounds 

Flat Loop > 600M > 60 Cals

10 Racked Lunges 

20 Box Jumps 

Saturday 8/8

8AM at Stage Fort Park - Coaches Choice 

Sunday 8/9

7AM at Stage Fort Park - Coaches Choice