Week of 8/5/24 - 8/9/24

Week of 8/5/24 - 8/9/24


Monday - 8/5/24
Front Squat

  • 3-3-3-3-3 | Increasing

3 Rounds - For Time:

  • 500m Bike  

  • 15 MB Cleans (20/14 lbs)    

  • 30 Sit-ups

    • Score = Total Time


Tuesday - 8/6/26
For Time:

  •  600m Run    

  • 30 Shoulder to Overhead (115/75 lbs)    

  • 15 Box Jumps Overs (24/20 in)    

  • 400m Run    

  • 20 Shoulder to Overhead (115/75 lbs)    

  • 15 Box Jumps (24/20)    

  • 200m Run    

  • 10 Shoulder to Overhead (115/75 lbs)    

  • 15 Box Jumps (30/24 in)

    • Score = Total Time

    • Rx1= 95/65 lbs

    • Rx3= 135/95 lbs


Wednesday - 8/7/24
“Tabata” - 8 Rounds, 20" work, 10" Rest each

  • Push-ups    

  • Row (Cals)    

  • Dumbbell Hang Power Cleans (40/25 lbs)    

    • Burpees 1 Minute Rest Between Stations

    • Score = Total Reps (4 Scores)

    • Rx1= 35/20 lbs

    • Rx3= 50/35 lbs


Thursday - 8/8/24
Establish a Max:

  • 20 FT Overhead Walking Lunge

    • Score = Weight

10 Minute AMRAP:

  • 10/7 Cal Ski    

  • 20FT Walking Lunge    

  • 10 Chest to Bar Pull-ups

    • Score = Total Rounds + Reps


Friday - 8/9/24
4 Rounds - Not For Time:

  • 400m Run    

  • 50 Double Unders    

  • 6 D-Ball Over Shoulder    

  • 3/2 Rope Climbs

    • Score = Weight of D Ball (4 Scores)