Training Calendar

August 2018

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 
 
 
1
Wednesday, August 1st

Strength 1) Strict Press, 4x6 Each set should be within 2-3 reps of failure - dont waste first two sets working to a weight that is challenging. Rest :90s btwn sets   2) Front Rack Reverse Lunge, 4x6L/R Target 40% of 2RM HBBS. Rest :20s btwn sides. Rest :90s btwn sets.  
Conditioning Teams of 2 6 RDS (3 each) 30/24 cal row 10 WB (20/14) 8 RDS (4 each) 20/16 cal row 10 WB 10 RDS (5 each) 10/8 cal row 10 WB Partners will work through 'waterfall' style, with both partners working at the same time. Can only advance to next movement once partner has completed their reps (eg, Partner A will row and then move to WB. Partner B will begin their row once A has completed but cannot move to WB until A has finished)  
Accessory A) Banded Face Pulls, 5x20 B) Side Overarch, 5x10L/R  

2
Thursday, August 2nd

Conditioning Bike/Row   4 min easy 2 min moderate 1 min hard   Rest 3 minutes   4 min easy 2 min moderate 1 min hard   Rest 3 minutes   3 min moderate :90 seconds hard   Rest 3 minutes   4 min easy 2 min moderate 1 min hard  
Accessory A) Farmers Carry 4x60m   B) GHDSU  4x25  
Cool Down ROM WOD

3
Friday, August 3rd

Strength DB Bench Press 1A) DB Bench Press 4x10
Strength Leg Raise 1B) Strict leg raise w/ 3 second pause in l-sit 4x6
Strength DB RDL 1C) DB RDL 4x12
Conditioning 2 Rounds 5 Bar MU 5 Hang squat clean (185/135) + 800m run + 2 Rounds 5 Bar MU 5 Hang squat clean + 800m run + 2 Rounds 5 Bar MU 5 Hang squat clean

4
Saturday, August 4th

Conditioning Teams of 2 100 burpees (partner completes 9 thrusters (95/65) before switching) 100 deadlifts (225/155) (partner completes 200m run before switching) 100 shoulder-to-overhead (135/95) (partner completes 9 alternating lunges before switching)

5
Sunday, August 5th

No workout posted

6
Monday, August 6th

Strength Clean 1) Clean In 12 minutes, work to a 1RM
Strength Front Squat 2) Front squat 1x10 1x4 1x10 1x4
Conditioning 3 rounds AMRAP4 400m run 15 burpees In remaining time, max WB (20/14) Rest 2 minutes between rounds
Accessory A) Single-arm upright row 3x8L/R B) Russian twists 3x10L/R (use weight as necessary)
Conditioning Fran 1. ”Girls Gone Wild” “Fran” on the 0:00: 21-15-9  Thrusters (95/65)  Pull-ups
Conditioning Diane “Diane” on the 4:00: 21-15-9  Deadlifts (225/155)  Handstand Push-ups
Conditioning Amanda “Amanda” on the 8:00  9-7-5 Ring Muscle-ups  Squat Snatch (135/95)
Midline 2. Midline 2. Midline Not For Time:  3×8 Glute Ham Raises 50 Weighted Sit-ups

7
Tuesday, August 7th

Strength/Skill Push Press 1RM 1) Push press Work to 1RM
Strength/Skill Push Press 3x6 2) Push press 3x6 
Strength/Skill Weighted Pull-Up Eccentrics 3A) Weighted pull-up eccentrics 4x3
Strength/Skill Hollow Rocks 3B) Hollow rocks 4x20
Conditioning 21-15-9 Altenating DB snatch (50/35) Box jumps (24/20) Pull-ups Box jumps (24/20) Deadlifts (225/155)
Accessory Single-Arm KB Reverse Lunge + Press A) Single-arm KB reverse lunge + press 4x6L/R (KB in front rack, perform as reverse lunge + press from lunge + stand with KB OH)
Accessory Bent-Over DB Reverse Fly B) Bent-over DB reverse fly ​4x8
Strength 1. Power Clean 1. Power Clean  Build to 10 Rep Max
Conditioning 2. ”Jump City” 2. ”Jump City” For Time:  1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (155/105) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (155/105) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (155/105)
Conditioning 3. Odd-Object Conditioning 3. Odd-Object Conditioning 5 Sets: 100 Meter Heavy Sled 50 Meter Yoke Rest 2 Minutes Between

8
Wednesday, August 8th

Strength/Skill Power Clean + Hang Squat Clean + Jerk EMOM10 1st: 30 DU 2nd: 1.1 power clean + hang squat clean + jerk
Conditioning Every 4 minutes for 16 minutes (4 rounds) 5 MU 10 power snatch (115/75) 15 cal row
Accessory Cossacks Squat A) Cossacks squat 3x8L/R
Accessory Tate Press B) Tate press 3x10
Gymnastics 1. Strict Handstand Push-ups 1. Strict Handstand Push-ups  For Time:  75 Strict Handstand Push-ups
Gymnastics 2. Strict Pull-ups 2. Strict Pull-ups Max Set
Conditioning 3. ”Hot Sauce” 3. ”Hot Sauce” AMRAP 3:  21/15 Calorie Row  21 Lateral Erg Burpees  Max Overhead Squats (95/65)  rest 3 minutes  AMRAP 3:  18/13 Calorie Row  18 Lateral Erg Burpees  Max Overhead Squats (135/95)  rest 3 minutes  AMRAP 3:  15/11 Calorie Row  15 Lateral Erg Burpees  Max Overhead Squats (185/135)  rest 3 minutes  AMRAP 3:  12/9 Calorie Row  12 Lateral Erg Burpees  Max Overhead Squats (225/155)
Cool Down 4. Bike Conditioning 4. Bike Conditioning 20 Minute Recovery Effort

9
Thursday, August 9th

Conditioning Bike/Row Bike/Row For 10 minutes :30 seconds hard - :30 seconds easy Rest 2 minutes For 8 minutes :30 seconds hard - :30 seconds easy Rest 2 minutes For 6 minutes :30 seconds hard - :30 seconds easy Rest 2 minutes For 4 minutes :30 seconds hard - :30 seconds easy Rest 2 minutes For 2 minutes :30 seconds hard - :30 seconds easy
Accessory Zercher Hold A) Zercher hold 4x:30 seconds
Accessory Landmine Twists B) Landmine twists 4x8L/R
Accessory FLR Hold C) FLR hold 4x:30 seconds
Cool Down ROMWOD

10
Friday, August 10th

Strength Tempo BS (43x1) 1A) Tempo BS (43x1) 4x3@70% Based off 2RM 1B) Reaching hurdle hop 4x3
Strength Split Jerk  2) Split jerk 4x2
Conditioning 50 DU 15 deadlifts (315/225) 50 DU 10 deadlifts 50 DU 5 deadlifts
Accessory A) High-box lateral step-up (unweighted) 3x8L/R B) L-sit flutter from ground support 3x12L/R
Conditioning 1. Alternating On the Minute x 10 (5 Rounds): 1. Alternating On the Minute x 10 (5 Rounds): Even Minutes: 1 Bar Muscle-ups, 2 Toes to Bar, 1 Bar Muscle-up, 2 Toes to Bar, 1 Bar Muscle-up  Odd Minutes: 6 Dumbbell Power Snatches (100/70)
Strength 2. Deadlift 2. Deadlift Build to Heavy Set of 10
Conditioning 3. ”Captain Insano” 3. ”Captain Insano”  3 Rounds For Time: 20 Deadlifts (245/165) 15/10 Calorie Assault Bike 20 Hang Dumbbell Reverse Lunges (60’s/40’s) 15/10 Calorie Assault Bike

11
Saturday, August 11th

Conditioning 31 Heroes 1. ”31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) One partner working inside. Continuous 400 Meter Run with Wreck Bag (70/50). Switch upon return from run. 
Conditioning Team of 2 1000m run 30 snatches (135/95) 15 sync burpees 30 thrusters 15 sync burpees 30 clean and jerks 15 sync burpees 30 front rack lunges 15 sync burpees 1000m run

12
Sunday, August 12th

No workout posted

13
Monday, August 13th

Strength 3. Pausing Snatch Pulls 3. Pausing Snatch Pulls 5 Sets of 2 at 90% Pause 2 Seconds at Knee Level
Strength Halting Clean 1) Halting clean (pause :02 seconds at 1" off ground) 2x 1.1 @65% 2x 1.1 @70% 2x 1.1 @75%
Strength Front Squat 2) Front squats 1x8 1x4 1x8 (same weight as first set) 1x4 (same weight as first set)
Conditioning Every minute on the minute for 10 minutes 10 TTB Max no-jump burpees in remainder of the minute
Strength 1. 3-Position Squat Snatch 1. 3-Position Squat Snatch 5 Sets @ 65%
Strength 2. Power Snatch + Squat Snatch 2. Power Snatch + Squat Snatch 1 Complex On the 1:30 x 7 Sets:  Performed @ 75%
Strength 4. Back Squat 4. Back Squat 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% 6 Reps @ 72% 4 Reps @ 77% 2 Reps @ 82% 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% All Sets completed On the 2:00
Conditioning 4. Conditioning 4. Conditioning  3 Rounds For Time: 50 Air Squats 35 Kettlebell Swings (53/35) 400m run Wearing a Weight Vest (20/14)
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total Banded Shoulder Distraction – 1:00 Each Side  Pectoral Mash – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 Banded Hamstring Distraction – 1:00 Each Leg Couch Stretch – 2:00 Each Leg  Pigeon Pose – 2:00 each side    ACTIVATION At very low intensity (walk through pace): 2-3 Rounds: 15 Calorie Row or Bike + 5 Spiderman and Reach, each side 12 Calorie Row or Bike + 5 Walkouts 9 Calorie Row or Bike + 1 Round of “Strict Cindy” 3 Sets: 3 Slow Wall Squats  15 Banded Good Mornings  15 AbMat Sit-Ups With am empty barbell: 10 Complexes: 1 Good Morning 1 Back Squat

14
Tuesday, August 14th

Strength Half-kneeling Pallof press 1C) Half-kneeling Pallof press 4x8L/R
Strength Push press 1A) Push press 2x5 2x10 1B) Ring rows 4x10
Gymnastics 1. Handstand Walk Benchmark 1. Handstand Walk Benchmark For Time:  300’ Handstand Walk
Accessory A) Banded hip thrust (band above knees with feet elevated) 4x20 B) Banded pull-through 4x10
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total Banded Shoulder Distraction – 1:00 Each Side Pectoral Mash – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 Couch Stretch – 2:00 Each Leg Pigeon Pose – 2:00 each side   ACTIVATION 30 Calorie Light Paced Row 5 Spiderman and Reach, each leg  10 Slow Scap Retractions  :20s Samson Stretches, each side  25 Calorie Light/Moderate Paced Row 5 Walkouts  10 Kip Swings + 1-3 Strict Pull-Ups 20 Calorie Moderate/Fast Paced Row 5 Burpees Progressively warm, at controlled volume and intensity all three “pull-ups” – kipping chin over, toes to bar, and chest to bar. Specific Primer for “Lead Foot” 3 Rounds: :20s Row 5 Burpees 3 “Pull-Ups” Rest 1:00 between rounds Round 1 – 3 Pull-Ups Round 2 – 3 Toes to Bar Round 3 – 3 Chest to Bar This is indeed in “reverse order”, so that we finish with the pull-up movement that starts the workout. On the rowing, let’s ramp our intensity on these 20 seconds to our workout pace by the final round. After finishing our last primer round, rest about 3:00, and begin “Lead Foot” Part #1.
Gymnastics 2. Gymnastic Conditioning 2. Gymnastic Conditioning For Time:  10 Double Unders, 1 Parallette Handstand Push-ups  30 Double Unders, 3 Parallette Handstand Push-ups  50 Double Unders, 5 Parallette Handstand Push-ups  70 Double Unders, 7 Parallette Handstand Push-ups  90 Double Unders, 9 Parallette Handstand Push-ups
Conditioning 3. “Lead Foot” 3. “Lead Foot” AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes  AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups
Midline 4. Midline 4. Midline A) Accumulate 40 Hip and Back Extensions B) 10 Minute Recovery Bike On the 2:00, 4:00, 6:00, 8:00: Max Effort L-Sit Hold
Conditioning Every 5 minutes for 20 minutes 40 DU 30 Russian KBS (53/35) 20 box jumps (24/20) 10 deadlifts (245/155)

15
Wednesday, August 15th

Strength Power Clean EMOM10 1st: 35 DU 2nd: 3 position power clean (hip-below knee-floor) + jerk (only jerk after last clean)
Conditioning Teams of 2 15 rounds 5 KB bent over row right (53/35) 5 KB snatch right 5 reverse lunge right (KB in front rack)  5 KB bent over row left 5 KB snatch left 5 reverse lunge left (KB in front rack)
Accessory Single-arm DB upright row A) Single-arm DB upright row 4x5L/R B) Weighted FLR (on floor) 4x:30 seconds
Strength 1. “Big Clean Complex” 1. “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Conditioning 2. Odd-Object Sprint 2. Odd-Object Sprint For Time: 600 Meter Run 400 Meter Wreck Bag Carry (50/35) 200 Meter Kettlebell Farmers Carry (53’s/35’s) 400 Meter Wreck Bag Carry (50/35) 600 Meter Run
Conditioning 3. Aerobic Capacity 3. Aerobic Capacity 5-4-3-2-1:  Minutes on the Assault Bike Rest Half the Time Between Sets

16
Thursday, August 16th

Conditioning Bike/Row Bike/Row 8 rounds 4 minutes ON / 1 minute OFF
Accessory Zercher Carry A) Zercher carry 5x100ft. B) Side over-arch 5x10L/R
Cool Down ROMWOD
Accessory Thursday 30 Upper Body Lats - Foam Roll 2:00 Each Side Traps - Lacrosse Ball 1:00 Each Side  Pec Minor/Bicep - Lacrosse Ball 2:00 Each Side Shoulder To Floor 1:00 Each Side  Childs Pose 2:00 Total  Lower Body Quad/Adductor - Foam Roll 2:00 Each Leg Couch Stretch 2:00 Each Side  Straddle Pose 2:00 Total  Pigeon Pose 2:00 Each Side Dorsiflexion (Ankle) 2:00 Each Foot

17
Friday, August 17th

Conditioning 3 rounds 1 minute A-squats (12") 1 minute push-up with elevated feet 1 minute KB goblet hold step-ups (70/53) (12") 1 minute bar MU 1 minute side-shuffle shuttle (1/2 length of rig down and back) Rest 1 minute between rounds
Strength/Skill Tempo back squat 1A) Tempo back squat (64x1) 5x4 @60% Based off 2RM HBBS 1B) Seated box jump 5x3
Accessory Arnold Press A) Tall-kneeling single-arm Arnold press (hold KB in front rack with other arm) 4x6L/R B) Nordic hamstring curl 4x8
Strength 1. Bench Press 1. Bench Press  Build to 7RM
Warm-up MOBILITY Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Foam Rolling: Thoracic (Upper Back) – 2:00 Barbell Assisted Thoracic Opener – 2 sets of 1:00 Wrist Stretches – :30s in each position Couch Stretch – 2:00 Each Leg  Ankle Flexibility (Dorsiflexion) – 1:00 each foot    ACTIVATION 3 Rounds: 1:30 Light Row or Bike 3 Scap Retractions + 1-2 Strict Pull-Ups 5 Hand-Release Pushups :30s Alternating Warrior Squats  2 Rounds: 12 Empty Barbell Deadlifts (6 Stiff-Legged, 6 Conventional) 15 GHD Sit-Ups 18 Banded Good Mornings 
Strength 2. Deadlift 2. Deadlift  Build to 7RM
Strength 3. Single Arm Dumbbell Overhead Squat 3. Single Arm Dumbbell Overhead Squat  Build to 10RM Each Side
Gymnastics 4. Gymnastic Conditioning 4. Gymnastic Conditioning For Time:  5 Legless Rope Climbs Rest 2 Minutes  5 Legless Rope Climbs
Conditioning 5. Conditioning 5. Conditioning For Time:  50 Wallballs (30/20) 40 Calorie Row 30 Overhead Squats (115/80) 20 Burpee Bar Muscle-ups 30 Overhead Squats (115/80) 50 Wallballs (30/20)
Midline 6. Midline Conditioning 6. Midline Conditioning For Time:  50-40-30-20-10: Calorie Bike GHD Sit-ups

18
Saturday, August 18th

Conditioning Teams of 2 1000m row (switch every 100m) 30 shoulder-to-overhead (95/65) 20 shoulder-to-overhead (135/95) 10 shoulder-to-overhead (165/115) 1000m row (switch every 100m) 30 power cleans (135/95) 20 power cleans (185/135) 10 power cleans (225/155) 1000m row (switch every 100m) 30 deadlifts (225/155) 20 deadlifts (275/185) 10 deadlifts (315/205) 1000m row (switch every 100m)

19
Sunday, August 19th

No workout posted

20
Monday, August 20th

Strength Clean pull + clean 1) Clean pull + clean 1x1+1.1+1 @65% 1x1+1.1+1 @73% 4x1+1 @78%
Strength Front Squat ​2) Front squat 1x7 1x3 1x7 (same weight as first set) 1x3 (same weight as first set)
Conditioning 30-20-10 Power snatch (75/55) TTB WB (20/14)
Accessory A) Banded pull-through 4x10 B) Side-laying leg abduction 4x10L/R
Cool Down 3 rounds :30 second lizard L/R :30 second thread the needle
Strength 3-Position Squat Snatch + Snatch Balance 3-Position Squat Snatch + Snatch Balance 5 Sets @ 63%
Strength Power Snatch + Squat Snatch Power Snatch + Squat Snatch 1 Complex On the 1:30 x 7 Sets @ 78%
Strength Pausing Snatch Pulls Pausing Snatch Pulls 5 Sets of 2 @ 94% Pause 2 seconds at knee level
Strength Back Squat Back Squat All Sets completed “On the 2:00” 6 Reps @ 72% 4 Reps @ 77% 2 Reps @ 82% 6 Reps @ 74%  4 Reps @ 79%  2 Reps @ 84% 6 Reps @ 76%  4 Reps @ 81%  2 Reps @ 86%
Gymnastics Strict Ring Muscle-Ups Strict Ring Muscle-Ups 5 Sets: 1:00 On 1:00 Off
Conditioning Conditioning For Time:  1 Mile Run 50 Wallballs (30/20) 35 Burpee Box Jump Overs (24/20) 20 Power Snatches (175/115)

21
Tuesday, August 21st

Strength Push Press 1) Push press 2x4 2x8 2A) Weighted pull-up 7x3 2B) Weighted plank hold 4x:45 seconds (after 1st, 3rd, 5th, and 7th sets of pull-ups)
Conditioning Teams of 2 10 Rounds (5 each) 5 deadlifts (275/185) 10 burpee box jump overs (24/20) 15/12 calorie row
Accessory A) Single-arm ring row 4x8L/R B) Band pull-apart 4x15
Cool Down 3 rounds :30 second half-forward split L/R :30 second childs pose
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total Banded Shoulder Distraction – 1:00 Each Side  Pectoral Mash – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 Banded Hamstring Distraction – 1:00 Each Leg  Couch Stretch – 2:00 Each Leg Pigeon Pose – 2:00 each side  ACTIVATION 15-12-9: Calorie Bike or Row GHD Sit-Ups Pushups 9-6-3 Empty Bar Good Mornings Empty Bar Strict Presses Empty Bar Hang Power Cleans Empty Bar Front Squats 5 Push Presses (light) + 5 Walkouts  5 Push Presses (building) + 3 Walkouts  5 Push Presses (moderate) + 1 Walkout Specific primer for “Sky Hook” Build to our working load for the day, followed by two rounds (resting ~1:00 between) 5 Hang Power Cleans 5 Front Squats 5 Push Presses Feeling our the transitions between the movements, and preparing the body for a higher intensity effort. Good to break a good sweat here between these two rounds, resting about a minute between. After our second rehearsal round, rest for ~3-4 minutes, and begin.
Gymnastics Deficit Strict Handstand Push-ups (4″/3″) Deficit Strict Handstand Push-ups (4″/3″) 18 Repetitions Rest 1 Minute  15 Repetitions Rest 1 Minute  12 Repetitions Rest 1 Minute  9 Repetitions
Strength Clean and Jerk Complex Clean and Jerk Complex On the 2:00 x 6: 3 Hang Power Cleans 3 Front Squats 3 Push Jerks Building in Weight
Conditioning Conditioning 3 Rounds For Time: 20 Hang Power Cleans 20 Front Squats 20 Push Press Barbell: (115/80)
Conditioning Odd-Object Conditioning Odd-Object Conditioning For Time: 60/40 Cal Row 50′ Yoke Carry (480/380)  12 D-Ball Over Yoke (150/100)  40/30 Cal Row 50′ Yoke Carry (480/380)  8 D-Ball Over Yoke (150/100)  20/15 Cal Row 50′ Yoke Carry (480/380)  4 D-Ball Over Yoke (150/100)
Cool Down Bike Recovery Bike Recovery 30 Minute Recovery Bike

22
Wednesday, August 22nd

Strength Power clean + jerk Every 2 minutes for 10 minutes (5 sets) 35 DU 1.1 Power clean + jerk (building across)
Conditioning 15 squat snatch (135/85) 400m run 12 squat snatch 400m run 9 squat snatch
Cool Down 3 rounds 1 minute pancake stretch :30 second keg stretch
Endurance Native American Run Native American Run
Strength Deficit Deadlifts Deficit Deadlifts (3″ Riser) 7 Sets of 2
Conditioning Conditioning 3 Rounds For Time: 25 Deadlifts (225/155) 15 Toes to Bar 25 Calorie Assault Bike 15 Chest to Bar Pull-Ups
Strength Body Armor Body Armor 3 Sets of 8: Close Grip Bench Press 3 Sets of 12: Romanian Deadlifts 3 Sets of 16: Barbell Bent Over Rows
Midline Midline Conditioning Midline 3 Sets, Not For Time: 20 GHD Sit-Ups 20 Weighted Hip Extensions 20 Glute Bridges

23
Thursday, August 23rd

Cool Down Thursday 30 Upper Body Lats - Foam Roll 2:00 Each Side Traps - Lacrosse Ball 1:00 Each Side Pec Minor/Bicep - Lacrosse Ball 2:00 Each Side Shoulder To Floor 1:00 Each Side Childs Pose 2:00 Total Lower Body Quad/Adductor - Foam Roll 2:00 Each Leg Couch Stretch 2:00 Each Side Straddle Pose 2:00 Total Pigeon Pose 2:00 Each Side Dorsiflexion (Ankle) 2:00 Each Foot
Accessory Waiters carry A) Waiters carry 4x75ft L/R
Conditioning Bike/Row Bike/Row 50 cal easy 10 cal hard 25 cal mod 40 cal easy 10 cal hard 20 cal mod 30 cal easy 10 cal hard 15 cal mod 20 cal easy 10 cal hard 10 cal mod 10 cal easy 10 cal hard
Accessory Pike-up on rower B) Pike-up on rower 4x12
Conditioning Bike/Row Bike/Row 50 cal easy 10 cal hard 25 cal moderate 40 cal easy 10 cal hard 20 cal moderate 30 cal easy 10 cal hard 15 cal moderate 20 cal easy 10 cal hard 10 cal moderate 10 cal easy 10 cal hard

24
Friday, August 24th

Strength/Skill Tempo BS 1A) Tempo backsquat (44X1) 6x3 @65%
Strength/Skill Tall-Kneeling Jump 1B) Tall-kneeling jump 6x3
Conditioning Every 5 minutes for 15 minutes 2 rounds 21 Russian KBS (70/53) 15 OHS (65/55) 9 CTB
Accessory A) Curtsy lunge 4x8L/R   B) B-stance hip thrust 4x15L/R
Cool Down 3 rounds :30 seconds pigeon L/R :30 seconds frog :30 seconds dead hang
Strength Overhead Squat Overhead Squat Build to a 15-Rep Max
Conditioning Alternating On the Minute x 12 (6 Rounds): Alternating On the Minute x 12 (6 Rounds): Even Minutes – 6 Dumbbell Squat Snatches Odd Minutes – 18/14 Calorie Row Climb in load to a heavy.
Conditioning Conditioning 5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95/65) Wearing a (20/14) Weight Vest
Accessory Body Armor Body Armor 3 x 12 Bulgarian Split Squats (Each Leg) 3 x 18 Barbell Good Mornings 3 x 100 Meter Kettlebell Front Rack Carry

25
Saturday, August 25th

Conditioning Teams of 2 3 Rounds 15 clean and jerks (185/135) 30 push-ups  200m medball carry (20/14) 2 Rounds 25 clean and jerks (135/95) 50 push-ups 400m medball carry 1 Round 50 clean and jerks (95/65) 75 push-ups 800m medball carry
Gymnastics Parallette Handstand Push-ups Parallette Handstand Push-ups  For Time:  20/15 Parallette Handstand Push-ups
Conditioning Gymnastic Conditioning Gymnastic Conditioning 10 Rounds For Time: 10/7 Calorie Assault Bike 30 Double Unders 1 Legless Rope Climb
Conditioning Conditioning 5 Rounds, Each For Time: 20/15 Calorie Row 10 Barbell Facing Burpees 5 Power Cleans Rest 2 Minutes Between Rounds. Round 1 – 155/105 Round 2 – 185/135 Round 3 – 225/155 Round 4 – 245/165 Round 5 – 265/175
Accessory Body Armor Body Armor 100 Kettlebell Swings (70/53) Rest 1 Minute 100 GHD Sit-Ups

26
Sunday, August 26th

No workout posted

27
Monday, August 27th

Strength Hang Clean 1) Low-hang cleans (below the knee) 1x2 @65% 2x2 @70% 3x2 @75%
Strength Front Squats 2) Front squats 1x7 1x2 1x7 (same as first set) 1x2 (same as first set)
Conditioning 21 power cleans (95/65) 15 front squats 9 push press Rest :90 seconds 21 front squats 15 push press 9 power cleans Rest :90 seconds 21 push press 15 power cleans 9 front squats
Accessory DB hammer curls A) DB hammer curls 3x12L/R B) Dead hang from bar (chin-up grip) 3x:60 seconds
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total Banded Shoulder Distraction – 1:00 Each Side Pectoral Mash – 1:00 Each Side  Foam Rolling – Quads and Adductors – 2:00 Banded Hamstring Distraction – 1:00 Each Leg Couch Stretch – 2:00 Each Leg Pigeon Pose – 2:00 each side   ACTIVATION Alternating EMOM x 12 (3 Rounds) Minute 1 – 15/12 Calorie Row Minute 2 – 1 Round of “Strict Cindy” Minute 3 – 15 Russian Kettlebell Swings (53/35) Minute 3 – 15 AbMat Sit-Ups 3 Spiderman and Reach, each side 10 Dowel Overhead Squats 3 Walkouts 10 Dowel Overhead Squats Snatch Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Snatch Grip Presses (behind the neck) 5 Stiff Legged Deadlifts (Snatch grip) 5 Overhead Squats
Strength 3-Position Squat Snatch + Snatch Balance 3-Position Squat Snatch + Snatch Balance 5 Sets @ 65%
Strength Power Snatch + Squat Snatch Power Snatch + Squat Snatch 1 Complex On the 1:30 x 7 Sets @ 80%
Strength Pausing Snatch Pulls Pausing Snatch Pulls 5 Sets of 2 @ 98% 2 Seconds Pause at Knee
Strength Back Squat Back Squat All Sets completed “On the 2:00” 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% 6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86% 6 Reps @ 78% 4 Reps @ 83% 2 Reps @ 88%
Conditioning Conditioning AMRAP 5:  600 Meter Run 1 Rounds: 4 Ring Muscle-ups, 8 Alternating Pistols, 12 Box Jumps (24/20) AMRAP Thrusters (135/95) in Time Remaining Rest 5 Minutes AMRAP 5:  400 Meter Run 2 Rounds: 4 Ring Muscle-ups, 8 Alternating Pistols, 12 Box Jumps (24/20) AMRAP Thrusters (155/105) in Time Remaining Rest 5 Minutes AMRAP 5:  200 Meter Run 3 Rounds: 4 Ring Muscle-ups, 8 Alternating Pistols, 12 Box Jumps (24/20) AMRAP Thrusters (185/135) in Time Remaining

28
Tuesday, August 28th

Strength Push Press 1A) Push press 2x3 2x7   1B) Ring rows 4x8
Strength Landmine Row 2A) Landmine row 3x10L/R As heavy as possible   2B) Half-kneeling banded trunk rotations 3x12L/R
Conditioning Burpees Every minute for 5 minutes 5 deadlifts (315/225) Max burpees in remaining time
Conditioning KB Swings Every minute for 5 minutes 5 burpees Max KB swings (53/35) in remaining time
Gymnastics Deficit Strict Handstand Push-ups Deficit Strict Handstand Push-ups (4″/3″) 19 Repetitions Rest 1 Minute 16 Repetitions Rest 1 Minute 13 Repetitions Rest 1 Minute 10 Repetitions
Conditioning 2k Row 2k Row  For Time:  2,000 Meter Row
Conditioning Odd-Object Conditioning Odd-Object Conditioning 3 Rounds For Time: 30 GHD Sit-ups 15 Bench Press (185/135) 7 Sandbag Cleans (150/100)
Cool Down Bike Bike 300 Calorie Recovery Effort

29
Wednesday, August 29th

Strength Power Clean + Jerk Every 2 minutes for 10 minutes 40 DU 3 touch and go power clean + jerk
Conditioning AMRAP18 200m run 10 WB w/ reverse lunge* (30/20) 20 abmat sit-ups 10 pull-ups
Accessory Cuban Press A) Cuban press 3x6 B) Hanging l-sit flutter kick 3x12L/R 
Strength Clean Complex Clean Complex 5 Sets (On the 2:00): 3 Hang Squat Cleans + 1 Split Jerk Building in Weight
Strength Tempo Front Squat Tempo Front Squat Build to a Heavy Single 5 Seconds Down, 1 Second Pause in Bottom.
Strength Deficit Deadlifts Deficit Deadlifts (3″ Riser) 7 Sets of 2 (Aim to Beat Last Week)
Conditioning Conditioning  For Time:  100 Wallballs (20/14) 80/60 Calorie Assault Bike 60 Toes to Bar 40 Alternating Dumbbell Snatches (80/50)
Conditioning Row Conditioning Row Conditioning 4 Rounds For Time: 20/15 Calorie Row 35 Air Squats 50 Double Unders

30
Thursday, August 30th

Conditioning Bike/Row Bike/Row 6 rounds 6 minutes ON / 1 minute OFF
Accessory A) Turkish get-ups 4x3L/R B) Pike pulses 4x12 C) Double KB front rack hold 4x:30 seconds
Cool Down ROMWOD
Cool Down Thursday 30 Upper Body Lats - Foam Roll 2:00 Each Side Traps - Lacrosse Ball 1:00 Each Side Pec Minor/Bicep - Lacrosse Ball 2:00 Each Side Shoulder To Floor 1:00 Each Side Childs Pose 2:00 Total Lower Body Quad/Adductor - Foam Roll 2:00 Each Leg Couch Stretch 2:00 Each Side Straddle Pose 2:00 Total Pigeon Pose 2:00 Each Side Dorsiflexion (Ankle) 2:00 Each Foot

31
Friday, August 31st

Strength/Skill Tempo Back Squat 1A) Tempo back squat (42x1) 6x2 @75% Based off 2RM HBBS 1B) High hurdle hops 6x3 Set hurdle at hip height and space hurdles several feet apart. Goal is to be able to rebound from landing and go immediately into next jump. Set is three consecutive jumps.
Conditioning AMRAP3 27/24 cal row 9 box jumps (24/20) Max power snatches in remaining (115/75) Rest 2 minutes AMRAP3 21/18 cal row 12 box jumps Max power snatch in remaining (145/95) Rest 2 minutes AMRAP3 15/12 cal row 15 box jumps Max power snatch in remaining (175/115) Rest 2 minutes AMRAP3 9/7 cal row 18 box jumps Max power snatch in remaining (205/135) Score is total snatches completed
Accessory Bent-over single-arm DB row + press A) Bent-over single-arm DB row + press 4x12+6L/R Perform these as 12 rows directly into 6 shoulder press without dropping dumbbell. Complete all reps on same arm before switching. B) Side plank hold 4x:45 seconds
Strength Snatch Technique Snatch Technique In a 4:00 Window – Heavy Triple Muscle Snatch In a 4:00 Window – Heavy Double Snatch Grip Push Press  In a 4:00 Window – Heavy Single Hang Power Snatch
Conditioning Conditioning  5 Rounds For Time: 9 Burpee Box Jump Overs (24/20) 7 Bar Muscle-ups 5 Power Snatches (165/110)
Conditioning Odd-Object Conditioning Odd-Object Conditioning 3 Rounds: 50 Meter Prowler Push 25 Kipping Handstand Pushups 25 Calorie Row 50′ Double Kettlebell Walking Lunge (53’s/35’s) Rest 1 Minute Between Rounds.
Conditioning Midline Conditioning Midline Conditioning 2 Rounds, Not For Time: 1:00 L-Sit Hold 1:30 Weighted Hip Extension Hold (25/15) 2:00 D-Ball Hold (150/100)

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