8/1/22 - 8/5/22

Week of 8/1/22 - 8/5/22


Monday - 8/1/22
Push Jerk:

  • 4 x 8 … Touch & Go

    • Same Weight

4 Rounds - For Time:

  • 8 Handstand Push-ups

  • 16 Kettlebell Swings (24/16 kg)

  • 32 Double Unders

    • Score = Total Time

    • Rx1= 30” Handstand Hold

    • Rx3= 20 FT Handstand Walk


Tuesday - 8/2/22
5 Minute Bike:

  • Max Distance

  • Score = Max Distance

For Time:

  • 30 Overhead Lunges (45/25 lbs)

  • 60 Sit-up

  • 15/12 Cal Bike

  • 600m Run

  • 15/12 Cal Bike

  • 60 Sit-up

  • 30 Overhead Lunges (45/25 lbs)

    • Score = Total Time


Wednesday - 8/3/22
EMOM - 20 Min

  • 1 Squat Clean

    • Score = Weight Used


Thursday - 8/4/22
“Tabata Core”

  • Low Side Plank

    • Alternate side each round

    • 16 rounds total

20 Minute AMRAP:

  • 20 Alt. DB Hang Power Snatch (40/25 lbs)

  • 10 Pull-ups

  • 10 Box Jumps (24/20 in)

    • Score = Total Rounds + Reps

    • Rx1= 35/20 lbs

    • Rx3= 50/35 lbs


Friday - 8/5/22
For 30 Minutes:

  • Run, Row, Bike, Ski

    • Score = Distance in meters