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Workouts for Monday, August 13th - Tuesday, August 14th - Wednesday, August 15th

Workouts for Monday, August 13th - Tuesday, August 14th - Wednesday, August 15th

"A dream doesn't become reality through magic; it takes sweat, determination, and hard work." - Colin Powell 

Monday, August 13th 

Strength: Deadlift 

Every 2:30 for 15 Minutes

5 - 5 - 3 - 3 - 3 - 3

*Increase Loads 1- 3% From Last Week


Conditioning: AMRAP x 10

10 Box Jumps (24/20)

10 Push-Ups

*SX = 20/12

*BG = 12/12


Tuesday, August 14th 

Conditioning: For Time:

400m Run

15 Pull - Ups

15 Wall Balls (20/14)

15 Power Cleans (115/75)

15 Shoulders to Over Head (115/75)

400m Run

15 Pull-Ups

15 Wall Balls

15 Power Cleans

400m Run

15 Pull-Ups

15 Wall Balls

400m Run

15 Pull-Ups

*25 Minute Cap

*SX =Banded or Jumping Pullups, 14/10, 95/65

*BG = Ring Rows, 10/8, 45/35


Wednesday, August 15th 

Every 2:30 For 15 Minutes

Bench Press

5 - 5 - 3 - 3 - 3 - 3

*Increase Loads 1- 3% From Last Week


Conditioning: 3 Rounds for Time

21 Burpees

15 Russian KB Swings (70/53)

 9 KB Lunges (70/53)

*12 Minute Cap

*SX = 53/35

*BG = 35/26

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