60 Min Time Cap
1 Mile Run
2k Row
2K Ski
3 Mile Bike
100m Sked Push 135/90
800m Run
1k Row
1K Ski
1.5 Mile Bike
100m Sled Push 135/90
400m
500m Row
500m Ski
.7 Mile Bike
100m Sled Push 135/90
200m Run
250m Row
250m Ski
.5 Mile Bike
100m Sled Push 135/90
Workouts
Saturday 8/9
WARM UP
10:00 pizza delivery
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“What doesn’t Keeley you makes you stronger!”
30 Minutes AMRAP with a partner
Buy-In (one time at the start):
30 Bench Presses (each partner)
135/95 lbs Rx | 185/125 lbs Rx+ | scale as needed
(Both partners must complete their 30 reps. One works while the other rests.)
Then with the rest of the time, complete as many rounds as possible of:
Partners alternate full rounds
(Partner A does 1 full round, then Partner B does 1 full round, etc.)
12 Wall Balls 20/14 RX+ 30/20
3 Rope Climbs
6 strict Handstand Push-Ups (or 12 if scaling to kipping)
6 Chest-to-Bar Pull-Ups (scale to pull-up)
3 Bar Muscle-Ups (or scale to hardest pull-up)
Friday 8/8
WARM UP
5:00 ski
3 rounds:
10 ring rows
10 burpees
10 alternating step ups
SKILL
Build to 2RM power clean
*Reps don’t have to be unbroken.
WORKOUT OF THE DAY
At 0:00:
For time:
35 calorie ski
28 chest to bar
24 burpee box jump over
At 7:00:
For time:
35 calorie C2 bike
28 bar muscle up
24 burpee box jump over
RX: (24/20)
*Score both workouts. 15:00 time cap.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
“Death by 2 KB swing”
*Add two reps per minute until failure to complete.
Thursday 8/7
WARM UP
10:00 rock paper scissor WAR
3 rounds:
10 good mornings
10 meter bear crawl
10 burpees
SKILL
N/A
WORKOUT OF THE DAY
5 rounds for time:
400 meter run
12 deadlift
30 meter handstand walk
RX: 275/185
55+: 245/165
Lv2: 315/225
*Scale hs walk to 30 meter bear crawl. 25:00 time cap.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
For time:
6 mile bike
3k row
1 mile run
*40:00 time cap.
Wednesday 8/6
WARM UP
EMOTM 10:00:
ODD: 10 front squats
EVEN: 2 rope climb to standing
SKILL
Rope climb technique
*10:00 practice
WORKOUT OF THE DAY
For time:
9 thrusters
3 rope climbs
15 thrusters
5 rope climbs
21 thrusters
7 rope climbs
40 step back overhead lunges
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Be careful not to push too hard on the thrusters. 20:00 time cap.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
30:00 AMRAP:
10 calorie row
10 calorie ski
200 meter run
*Add 2 calories per round on the row and ski. Runs stay the same. Score total reps.
Tuesday 8/5
WARM UP
5:00 bike
3 rounds:
10 hip bridges
10 alternating cossack squats
10 meter broad jump
SKILL
EMOTM 10:00:
1 low hang snatch
WORKOUT OF THE DAY
1RM Back Squat
*20:00 to establish 1RM.