Monday, August 21st

Strength:

15 Minutes to Build to a 1RM Bench

Conditioning:

5 Rounds for Time

5 Pull-Ups

10 Push-Ups

15 Air Squats

*10 Min Time Cap

Tuesday, August 22nd

Conditioning:

AMRAP x5

10 Burpee Box Jumps (24/20)

10 KB Swings (53/35)

Rest 5:00

AMRAP x4

10 Sit-Ups

10 Goblet Squats (53/35)

Rest 5:00

For Time:

25 Burpee Box Jumps (24/20)

25 KB Swings (53/35)

25 Sit Ups

25 Goblet Squats (53/35)

Wednesday, August 23rd

Strength:

15-20 Minutes to Build to a 1RM Deadlift

Conditioning:

AMRAP x12

200m Run

Max Reps Strict Press (75/55)

*Each time the bar touches the ground, you must do a 200m run

*The workout starts with a 200m run

Thursday, August 17th

Strength: Deadlifts

4x5 @ 60% 1RM or less

*This is meant to be light - DO NOT go past 60%

Conditioning:

3 Rounds for Time

200m Run

5 HSPU

10 Deadlifts (135/95)

15 WallBalls (20/14)

Friday, August 18th

Conditioning:

“Nancy”

5 Rounds for Time

400m Run

15 OH Squats (95/65)

*30 Minute Cap

Bonus:

EMOMx10

Even: 5 Strict T2B

Odd: 5 Ring Dips

Saturday, August 19th 

Conditioning:

Teams of 2 (1 Working/1 Resting)

100 Double Unders

100 Goblet Squats (53/35)

100 Wall Balls (20/14)

100 Burpees

100 KB Swings (53/35)

100 Weighted Lunges (53/35)

100 Double unders

Monday, August 14th: 

Strength: Bench Press

4x5 @60% 1RM or less

*this is meant to be light DO NOT go past 60%

Conditioning:

AMRAPx15

50 Double Unders

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

Tuesday, August 15th: 

Strength: 4x2 Snatch Balance

@ 65-85%1RM Snatch

Conditioning:

3 Rounds for Time

(2 Minute Work/2 Minutes Rest)

400/300m Row

Max DBall Ground to Shoulder (100/70)

Wednesday, August 16th: 

Strength:

Death by Thrusters (95/65)

Start at 2 reps, add 2 reps every minute until you fail to reach the required rep range. 

10 min cap

*Score=Total Reps

Conditioning:

AMRAPx10

10 Hang Power Cleans (95/65)

10 Bar over Burpees

*All cleans must be unbroken 200m run penalty for a broken set

Thursday, August 10th: 

Strength: Deadlift

1x5 @ 80%1RM

1x3 @ 85%1RM

1x1 @ 90%1RM

1x5 @ 85%1RM

1x3 @ 90%1RM

1xMax Reps @ 95%1RM

Conditioning:

AMRAP x10

10 Back Squats from Floor (135/95)

10 Bar Over Burpees

10 Sit-Ups

Friday, August 11th: 

Strength:

EMOM x10

Even: 5-10 Strict Pullups

Odd: 5-10 Strict HSPU or DB Strict Press

Conditioning:

3 Rounds

(3 Minutes Work/3 Minutes Rest)

500/400m Row

Max KB Snatches (53/35)

Saturday, August 12th

Partner "DT"

Monday, August 7th: 

Strength: 

15 Minutes to Build to a 2 Rep Max Squat Clean

Conditioning:

21-15-9

Power Cleans @50% of Part 1

Front Squats

*5 burpee penalty for every rest taken during the cleans

Tuesday, August 8th: 

Strength:

Bench Press

1x5 @ 80%1RM

1x3 @ 85%1RM

1x1 @ 90%1RM

1x5 @ 85%1RM

1x3 @ 90%1RM

1xMax Reps @ 95%1RM

Conditioning: 

AMRAP x8

5 HSPU

10 T2B

20 Double Unders

*HSPU Scale= DB Push-Press

Wednesday, August 9th: 

Conditioning:

5 Rounds for Time:

400m Run

10 Pull-Ups

20 Wall Balls (20/14)

Bonus work:

Partner Sit-Ups 3x20

Rest 1 minute between sets.

Thursday, August 3rd: 

Strength: Deadlift

1x5 @ 77.5%1RM

1x3 @ 82.5%1RM

1x1 @ 87.5%1RM

1x5 @ 82.5%1RM

1x3 @ 87.5%1RM

1xMax Reps @ 92.5%1RM

Conditioning:

21-15-9

Bar over Burpees

Push Press (115/75)

*10 Minute Cap

Friday, August 4th: 

Strength:

EMOM x10

Even: 5-10 Strict Pull-Ups

Odd: 5-10 Push-Ups

Conditioning:

2-4-6-8-10-12-10-8-6-4-2

Power Cleans (115/75)

Box Jumps (24/20)

Saturday, August 5th: 

Strength:

3 x 20 Partner Situps with MedBall

*Rest 1 Minute Between Sets

Conditioning:

Teams of 2 - Working 30 Seconds at a Time. 

20 Minute AMRAP

50 Double Unders

40 Air Squats

30 HSPU (Scale=DB strict press)

20 DBal Ground to Shoulder (Choose Weight)

10 Bar Muscle-Ups (Scale = 20 Pull-Ups)

Monday, July 31st

Strength: Bench Press

1x5 @ 77.5% 1RM

1x3 @ 82.5% 1RM

1x1 @ 87.5% 1RM

1x5 @ 82.5% 1RM

1x3 @ 87.5% 1RM

1xMax Reps @ 92.5%1RM

Conditioning:

7 Minute AMRAP

200m Run

10 Back Squats (135/95)

Tuesday, August 1st: 

Conditioning:

3 Rounds for Time

800m Run

30 Sit-Ups

20 OH Lunges w/ Plate (45/25)

10 Cal Row

*30 Minute Cap

Wednesday, August 2nd: 

Strength:

E2MOM x12 (6 Sets)

5 Touch and Go Snatches

60-80% 1RM

*Snatches may be Power or Squat.

Conditioning:

4 Rounds for Time

10 Hang Power Snatch (75/55)

10 Toes to Bar

Thursday, July 27th:

Strength: Deadlift

1x5 @75%1RM

1x3 @ 80%1RM

1x1 @ 85%1RM

1x5 @ 80%1RM

1x3 @ 85%1RM

1xMax Reps @ 90%1RM

Conditioning: 

3 Rounds for Reps

2 Minutes Work/2 Minutes Rest

250/200m Row

Max Rep Burpees 

Friday, July 28th:

Strength:

E2MOM x12 (6 Sets)

5 Touch and Go Cleans @ 65-80% 1RM

Conditioning:

3 Rounds for Time

21 Wallballs (20/14)

15 Sit-ups

9 Pull-ups

Saturday, July 29th: 

Conditioning:

In Teams of 2 (1 Working/ 1 Resting)

3 Rounds for Time

800m Run (200m at a time)

50 Russian KB Swings (70/53)

50 Burpee Box Jump Overs (24/20)

Monday, July 24th: 

Strength: EMOM x10

Even Minutes:  5-10 Strict Pull-Ups

Odd Minutes: 10 Seated DB press

*Choose a weight that is challenging but manageable

Conditioning:

15 Minute AMRAP

10 Alternating DB Snatches (50/35)

20 Double Unders

200m Run

Tuesday, July 25th

Strength: Bench Press

1x5 @ 75%1RM

1x3 @ 80%1RM

1x1 @ 85%1RM

1x5 @ 80%1RM

1x3 @ 85%1RM

1x Max Reps @90%1RM

Conditioning:

“Diane”

21-15-9

Deadlifts (225/155)

HSPU

*HSPU Scale = Strict DB Press or Pike Pushups

Wednesday, July 26th:

Strength: EMOM x12

Min 1: 10 Bulgarian Split Squats (R)

Min 2: 10 Bulgarian Split Squats (L)

Min 3:  30 Sec BDall Hold

Conditioning: 

12 Minute AMRAP

21 Front Squats (95/65)

15 Shoulders to Overhead (95/65)

9 Push Ups 

Thursday, July 20th: 

Strength: DeadLift

1x5 @72.5%1RM

1x3 @77.5%1RM

1x1 @82.5%1RM

1x5 @77.5%1RM

1x3 @82.5%1RM

1xMax Reps@ 87.5%1RM

Conditioning:

3 Rounds for Time

10 Back Squats (from ground) (115/75)

15 Bar over Burpees

*12 Minute Cap

Friday, July 21st: 

Strength:

E2MOMx10

5 Touch and Go Snatches @ 65%-80% 1RM

*the bar may NOT rest on the ground

Conditioning:

3 Rounds for TIme

10 Pull-Ups

15 OH Squats (75/55)

20/15 Cal Row

Saturday, July 22nd: 

In teams of 2 (1 Working 1 Resting)

2 Rounds

21-15-9

Wallballs (20/14)

KB Swings (53/50)

Run 400m together between rounds only

2 Rounds

21-15-9

Thrusters (95/65)

Cal Row

Run 400m together between rounds only

2 Rounds

21-15-9

Front Squats (95/65)

SDLHP (95/65)

Run 400m together between rounds only

*Partner A does all reps of the first movement, partner B does all reps for the second movement, then they switch after the 400m run

Monday, July 17th: 

Strength: Bench Press

1x5 @ 72.5%1RM

1x3 @ 77.5%1RM

1x1 @ 82.5%1RM

1x5 @ 77.5%1RM

1x3 @ 82.5%1RM

1x Max Reps @87.5%1RM

Conditioning:

10 Minute AMRAP

5 Burpee Box Jumps

10 Push-Ups

20 Double Unders

Tuesday, July 18th: 

Strength:

EMOM x 10

Even Minutes: 10 KB Snatches

Odd Minutes: 10 Bent Over Rows

*Choose a weight that is a challenge but there is no risk of failure.

Conditioning:

4 Rounds for Time

400m Run

10 Toes to Bar

*15 Minute Time Cap

Wednesday, July 19th: 

Conditioning:

10 Rounds for Time

5 Squat Cleans (115/75)

10 Push-Press

200m Run

Rest 1 Minute After Each Round

*Score = Total time Including Rest

*Every Round Should be a Sprint

Thursday, July 13th: 

Strength: Dead Lift

1x5 @ 70%1RM

1x3 @ 75%1RM

1x1 @ 80% 1RM

1x5 @75% 1RM

1x3 @ 80%1RM

1x Max Reps @85% 1RM

Conditioning:

3 Rounds for Time

250/200m Row

30 Sit-Ups

Friday, July 14th: 

Strength:

15 Minutes to Build to a 1RM Squat Clean Thruster

Conditioning:

5 Rounds for Time

10 Box Jumps (24/20)

5 Thrusters @ 70% of Today's 1RM Thruster

Saturday, July 15th:

In Teams of 2 (Working 30 Seconds at a Time)

100 Double Unders

90 Push-Ups

80 Sit-Ups

70 Wallballs (20/14)

60 Burpees

50 Front Squats (115/75)

60 Burpees

70 Wallballs (20/14)

80 Sit-Ups

90 Push-Ups

100 Double Unders