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