TUESDAY 8.20.24

Gymnastics

AMRAP in 12 minutes (ladder style):

RX

1 Hand stand push up (abmat+15’s)

2 Chest to bar pull up

3 Box jump over (24,20)

2 Hand stand push up (abmat+15’s)

4 Chest to bar pull up

6 Box jump over (24,20)

3 Hand stand push up (abmat+15’s)

6 Chest to bar pull up

9 Box jump over (24,20)

4 Hand stand push up (abmat+15’s)

8 Chest to bar pull up

12 Box jump over (24,20)

…etc.

AMRAP in 12 minutes (ladder style):

RX+

1 Bar muscle up

2 Hand stand push up (abmat+45’s)

3 Box jump over (24,20)

2 Bar muscle up

4 Hand stand push up (abmat+45’s)

6 Box jump over (24,20)

3 Bar muscle up

6 Hand stand push up (abmat+45’s)

9 Box jump over (24,20)

4 Bar muscle up

8 Hand stand push up (abmat+45’s)

12 Box jump over (24,20)

…etc.

3 rounds for time:

400 Meter run

20/16 Calorie bike *reset monitor

MONDAY 8.19.24

Strength

2 Power clean (touch & go) + 2 hang power clean + 2 front squat

Work up to heavy complex

3 rounds for time:

30/24 Calorie row *reset monitor

10 Single arm DB devil press (50,30) RX+(55,35) (right arm)

30 Front rack reverse lunge (95,65) RX+(115,80)

10 Single arm DB devil press (50,30) RX+(55,35) (left arm)

SATURDAY 8.17.24

Teams of two. One athlete works at a time.

With 40:00 on the clock, perform:

2000 Meter med ball relay run (5x200m each athlete.) (20,14) RX+(25,20)

120 Burpees to target (3x20 each partner, cannot be broken up. Target 6” or higher.)

75/60 Calorie bike (5x15/12 each partner, cannot be broken up. Reset monitor for each partner.)

With time remaining, AMRAP of (ladder style):

10 Hang power clean (135,95) RX+(155,105)

10 Wall ball (20,14) RX+(25,20)

10 Toes to bar

20 Hang power clean (135,95) RX+(155,105)

20 Wall ball (20,14) RX+(25,20)

20 Toes to bar

30 Hang power clean (135,95) RX+(155,105)

30 Wall ball (20,14) RX+(25,20)

30 Toes to bar

…Etc.

FRIDAY 8.16.24

Strength

Back squat

Work up to heavy set of 5

For time:

1000/800 Meter row

Then,

5 rounds for time:

60 Double under

12 Front squat (135,95) RX+(155,105)

15 Pull up RX+(Chest to bar)

Then,

1000/800 Meter row

THURSDAY 8.15.24

Strength

Strict press

5x6-8 *increasing weight

For time:

20-18-16-14-12-10-8-6-4-2

Single arm DB push press (50,30) RX+(55,35)

Deadlift (185,130) RX+(205,145)

Calorie bike

*DB reps on each arm. Unpartitioned per side.

*Reset monitor.

Core

Anchored weighted abmat sit up

3x15-20

*DB placed against chest

WEDNESDAY 8.14.24

Strength

4 sets:

3-5 Strict weighted chin up

5 Box jump *increasing height

For time:

1000 Meter run

5 Wall walk

25 Hang power snatch (75,55) RX+(95,65)

25 Box jump over (24,20) RX+(30,24)

800 Meter run

4 Wall walk

20 Hang power snatch (75,55) RX+(95,65)

20 Box jump over (24,20) RX+(30,24)

600 Meter run

3 Wall walk

15 Hang power snatch (75,55) RX+(95,65)

15 Box jump over (24,20) RX+(30,24)

400 Meter run

2 Wall walk

10 Hang power snatch (75,55) RX+(95,65)

10 Box jump over (24,20) RX+(30,24)

200 Meter run

1 Wall walk

5 Hang power snatch (75,55) RX+(95,65)

5 Box jump over (24,20) RX+(30,24)

TUESDAY 8.13.24

Strength

Barbell bench press

Work up to heavy set of 3

Then,

2x max reps @ 50% of 3RM (rest as needed between sets)

AMRAP in 15 minutes (ladder style):

5/4 Calorie row

5 Toes to bar

5 Dual DB front rack reverse lunge (50’s,30’s) RX+(55’s,35’s)

10/8 Calorie row

10 Toes to bar

10 Dual DB front rack reverse lunge (50’s,30’s) RX+(55’s,35’s)

15/12 Calorie row

15 Toes to bar

15 Dual DB front rack reverse lunge (50’s,30’s) RX+(55’s,35’s)

…Etc.

*Reset monitor

MONDAY 8.12.24

Strength

Squat clean

Work up to heavy single

For time:

50 Wall balls (20,14) RX+(25,20)

Then,

21 Clean & jerk (95,65) RX+(115,80)

9 Bar facing burpee

15 Clean & jerk (115,80) RX+(145,100)

15 Bar facing burpee

9 Clean & jerk (135,95) RX+(185,130)

21 Bar facing burpee

Then,

50 Wall balls (20,14) RX+(25,20)

*Two foot takeoff.

*Each athlete is responsible for changing their own weight. Clips must be on the bar.

FRIDAY 8.9.24

Strength

Power snatch (touch & go)

Work up to heavy set of 5

For time:

50/40 Calorie row

30 Deadlift (225,160) RX+(245,170)

600 Meter run

50 Hand release push ups

200 Double under

50 Hand release push ups

600 Meter run

30 Deadlift (225,160) RX+(245,170)

50/40 Calorie row

*Reset monitor

THURSDAY 8.8.24

Strength

1.) Strict weighted pull up

Work up to heavy set of 3

2.) Dual DB bulgarian split squat

3x10-12 each leg

5 rounds for time:

8 Hand stand push up (abmat+15’s) RX+(abmat+45’s)

12 Pull up RX+(6 bar muscle up)

16 KB goblet walking lunge (53,35) RX+(70,53)

15 Box jump over (24,20)