Workouts for 8/9 - 8/15

Updated: Aug 16, 2021

Monday 8/9


EMOM15

Min 1: 16 DB Press (8/8)

Min 2: 10 TGU Sit-Ups (5 Per Side)

Min 3: 6 Alt DB Renegade Burpees https://youtu.be/41Oxf8xz4jU


Then


10-9-8-7-6-5-4-3-2-1

Pike Push-Ups on Box https://youtu.be/A1060qp-iHE > Plank to Pike on box https://youtu.be/dvGdCEMPxFw

DB Box Step ups (farmer hold) (per side)

Cals

Lying Leg Raises https://youtu.be/Wp4BlxcFTkE



Tuesday 8/10


18MIN on the clock:


0-3MIN:

30 Wall Balls

In remaining time, Max Reps Burpee Pull Ups


3-6MIN:

400m Run

Rest the remaining time


6-9MIN

30 Wall Balls

In remaining time, Max Reps Burpee Pull Ups


9-12MIN

400m Run

Rest the remaining time


12-15MIN

30 Wall Balls

In remaining time, Max Reps Burpee Pull Ups


15-18MIN

400m Run

Rest the remaining time


Then


12MINS Teams of 3-4

1 works at a time

Teams choose machine:

AD 15/10 Cals

SKI 10/5 Cals

Shuttle Sprint to machine crank out Cals then sprint back to tag out.



Wednesday 8/11



EMOM10

MIN1: 3-5 Strict Pull-ups

MIN2: 3-5 Strict Dips


Then


E2MOM12

Deadlift- 5 Reps


Then


E2MOM14

1-2 Clean & Jerk > Hang Clean & Jerk


Then


Core - Coaches Choice




Thursday 8/12



AMRAP8

Buy-In:

Hill Loop

In time remaining:

30 Double Unders

15 KB Headcutters


Rest 4MIN


AMRAP8

Buy-In:

Flat Loop

In time remaining:

30 Box Jumps > Step-Ups

15 Heavy KB Swings


Then


Tabata

4MIN @ 8 rounds x :20on x :10off

KB Swings


Rest 1MIN


4MIN @ 8 rounds x :20 x :10

Toes 2 Bar > Toes 2 KB


Rest1MIN


4MIN @ 8 rounds x :20 x :10

AD/Ski/Row



Friday 8/13



EMOM12

MIN1: 10 Single Leg Deadlifts (R)

MIN2: 10 Single Leg Deadlifts (L)

MIN3: 10 Split Squats (R)

MIN4: 10 Split Squats (L)


Then


Take 5MIN to work up to Power Snatch for workout below:


AMRAP3 x 4

3 Power Snatch > Hang Power Snatch

6 Push-Ups

9 Air Squats

*Rest 1MIN between*


This seems easy on paper but it will get spicy. Try not to smoke yourself with too heavy of a snatch. Make it challenging but don’t let it slow you down too much!



Saturday 8/14


9AM - Coaches Choice




Sunday 8/15


8AM - Coaches Choice



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