Monday August 8
10:00 warm up
row/run/bike @easy pace
Shoulder/hip mobility
2 rounds of [10 goblet squats + :10:30 handstand hold]
+
Every :90 for 5 sets:
1st 1 squat snatch + 1 hang squat snatch + 1 overhead squat
2nd :30 double unders
+
AMRAP in 9:00
10 toes to bar or sit ups
15 tough goblet squats
200m run
+
Not for time:
Accumulate 1015 hollow to superman rolls
Tuesday August 9
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 kettlebell swings + :60 kipping practice]
+
A. 1 cleangrip deadlift + 1 clean pull + 1 power clean, 1111, begin a set every 2:00
+
4 sets for reps:
:60 box jumps
:60 kettlebell swings
:60 wall walks
:60 rest
+
3 sets:
:15 R side plank
:15 rest
:15 L side plank
:15 rest
Wednesday August 10
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5/side 1arm dumbbell thrusters + :10:30 passive hang from bar]
+
A. 1&1⁄4 back squat, 3322, 2:00 rest
B. Dumbbell shoulder press, 3x56, :60 rest
+
For time:
400m run or 500m row
20 tough goblet squats
15 burpees
15 pull ups or ring rows
400m run or 500m row
15 tough goblet squats
10 burpees
10 pull ups or ring rows
400m run or 500m row
10 tough goblet squats
5 burpees
5 pull ups or ring rows
Thursday August 11
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 kettlebell swings + 10 alternating lunges]
+
A. 2 hang power clean + 1 split jerk, 11111, begin a set every 2:00
B. Snatch pulls, 11111 @1RM snatch and adding, :60 rest
+
AMRAP in 8:00
13 muscle ups (ring or bar) or 5 pull ups/ring rows
6 power cleans, you pick the weight
6 shoulder to overhead
40 double unders or 80 single unders
Friday August 12
A. Max out Friday
+
For time with a partner, one person working at a time:
200m run (together)
30 thrusters, 65/95
25 burpees
200m run (together)
30 box jumps
25 sit ups
200m run (together)