80 Min Time Cap
W/Partner
800m Run
100 Deadlifts 95/65
800m Run
400m Farmers Carry 24/16
800m Run
2k Row
800m Run
100 Wall Balls 20/14
800m Run
Should to Overhead 95/65
800m Run
100 sit ups W/Med Ball
800m Run
100 Cal Bike
Run together
Work Shared
Workouts
Saturday 8/30
WARM UP
3 rounds:
10 snatch grip push press (from back)
10 calorie ski
10 air squats
SKILL
Overhead squat
5 x 5
WORKOUT OF THE DAY
21-15-9
Calorie ski
Hang snatch
RX: (75/55)
*Sprint stimulus. Athletes should be hammering the ski and holding on to the light snatches. 10:00 time cap.
Friday 8/29
WARM UP
3 rounds:
10 meter toy soldier
10 meter Samson lunge
10 meter bear crawl
10 GHD hip extensions
SKILL
Cross body KB swings
5 x 10
WORKOUT OF THE DAY
20 rounds for time:
1 rope climb
3 deadlift
5 HSPU
RX: (275/185)
55+: (245/165)
Lv2: (315/215)
*Low intensity effort, focusing on heavy lifts and good technique. Every round should feel the same. 30:00 time cap.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
100 calorie assault/echo bike for time
Thursday 8/28
WARM UP
800 meter run
3 rounds:
10 ring rows
10 kip swings
10 snatch pulls
10 Sots press
SKILL
Snatch + hang snatch
*10:00 build to heavy
WORKOUT OF THE DAY
3 rounds for time:
400 meter run
21 chest to bar
12 thruster
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*This will be a high intensity effort. Coach athletes to be conservative on the run and reckless on the thrusters. They should not be dropping the bar more than once per round, if at all. 12:00 time cap.
Foundations(X)
SKILL
Strict pull up (with band if necessary)
5 x 5
WORKOUT
20:00 AMRAP:
20 alternating box step overs
20 Russian KB swing
20 meter backwards bear crawl
Wednesday 8/27
WARM UP
1 round:
10 wall ball
10 sumo deadlift high pull
10 box jumps
10 push press
10 calorie row
SKILL
Pullover technique
*10:000 practice
WORKOUT OF THE DAY
“Fight Gone Bad” w/ partner:
Against a 15:00 clock perform 3 rounds, alternating minutes:
1:00 wall ball (20/14)
1:00 sumo deadlift high pull (75/55)
1:00 box jumps (20)
1:00 push press (75/55)
1:00 row
*Do not implement the rest minute as with individual fight gone bad. Challenge athletes to work for the entire minute when it’s their turn. Score total reps completed.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
30:00 AMRAP:
400 meter run
20 wall ball
100 meter sled push
20 burpee broad jumps
*Score rounds + reps.
Tuesday 8/26
WARM UP
5:00 bike
5:00 front rack mobility
SKILL
EMOTM 20:00:
1 front squat
*Build to 1RM for the day.
WORKOUT OF THE DAY
For time:
2k bike erg
1:00 rest
2k bike erg
*Coach athletes to push and hold high RPMs on the bike. Score total time. 12:00 time cap.