Week of 8/5/24 - 8/9/24
Monday - 8/5/24
Front Squat
3-3-3-3-3 | Increasing
3 Rounds - For Time:
500m Bike
15 MB Cleans (20/14 lbs)
30 Sit-ups
Score = Total Time
Tuesday - 8/6/26
For Time:
600m Run
30 Shoulder to Overhead (115/75 lbs)
15 Box Jumps Overs (24/20 in)
400m Run
20 Shoulder to Overhead (115/75 lbs)
15 Box Jumps (24/20)
200m Run
10 Shoulder to Overhead (115/75 lbs)
15 Box Jumps (30/24 in)
Score = Total Time
Rx1= 95/65 lbs
Rx3= 135/95 lbs
Wednesday - 8/7/24
“Tabata” - 8 Rounds, 20" work, 10" Rest each
Push-ups
Row (Cals)
Dumbbell Hang Power Cleans (40/25 lbs)
Burpees 1 Minute Rest Between Stations
Score = Total Reps (4 Scores)
Rx1= 35/20 lbs
Rx3= 50/35 lbs
Thursday - 8/8/24
Establish a Max:
20 FT Overhead Walking Lunge
Score = Weight
10 Minute AMRAP:
10/7 Cal Ski
20FT Walking Lunge
10 Chest to Bar Pull-ups
Score = Total Rounds + Reps
Friday - 8/9/24
4 Rounds - Not For Time:
400m Run
50 Double Unders
6 D-Ball Over Shoulder
3/2 Rope Climbs
Score = Weight of D Ball (4 Scores)
