Monday August 8

10:00 warm up

row/run/bike @easy pace

Shoulder/hip mobility

2 rounds of [10 goblet squats + :10­:30 handstand hold]

+

Every :90 for 5 sets:

1st­ 1 squat snatch + 1 hang squat snatch + 1 overhead squat

2nd­ :30 double unders

+

AMRAP in 9:00

10 toes to bar or sit ups

15 tough goblet squats

200m run

+

Not for time:

Accumulate 10­15 hollow to superman rolls

Tuesday August 9

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 kettlebell swings + :60 kipping practice]

+

A. 1 clean­grip deadlift + 1 clean pull + 1 power clean, 1­1­1­1, begin a set every 2:00

+

4 sets for reps:

:60 box jumps

:60 kettlebell swings

:60 wall walks

:60 rest

+

3 sets:

:15 R side plank

:15 rest

:15 L side plank

:15 rest

Wednesday August 10

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [5/side 1­arm dumbbell thrusters + :10­:30 passive hang from bar]

+

A. 1&1⁄4 back squat, 3­3­2­2, 2:00 rest

B. Dumbbell shoulder press, 3x5­6, :60 rest

+

For time:

400m run or 500m row

20 tough goblet squats

15 burpees

15 pull ups or ring rows

400m run or 500m row

15 tough goblet squats

10 burpees

10 pull ups or ring rows

400m run or 500m row

10 tough goblet squats

5 burpees

5 pull ups or ring rows

Thursday August 11

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 kettlebell swings + 10 alternating lunges]

+

A. 2 hang power clean + 1 split jerk, 1­1­1­1­1, begin a set every 2:00

B. Snatch pulls, 1­1­1­1­1 @1RM snatch and adding, :60 rest

+

AMRAP in 8:00

1­3 muscle ups (ring or bar) or 5 pull ups/ring rows

6 power cleans, you pick the weight

6 shoulder to overhead

40 double unders or 80 single unders

Friday August 12

A. Max out Friday

+

For time with a partner, one person working at a time:

200m run (together)

30 thrusters, 65/95

25 burpees

200m run (together)

30 box jumps

25 sit ups

200m run (together)