Monday, 8/29/22:
A. Dumbbell Lateral Box Step Up x 5 reps/side
rest :90s x 5 sets
B. AMRAP 12
5 Overhead Squats (95/65)
10 Box Jump Step Downs (24/20)
Tuesday, 8/30/22:
A1. Strict Dip x 6-8 reps @ 30×1
rest :30s
A2. Dumbbell Bench Press x 8-10 reps @ 30×1
rest 2 minutes x 3 sets
B. EMOM 15
1 – 3-5 Ring Muscle Ups or Transition or :10s Support + :5s Bottom of
a Dip/Push Up Hold
2- 50 Double Unders
3- 5-8 Handstand Push Ups
Wednesday, 8/31/22:
Pump Complex
4 Sets
5 Seated Arnold Press
5 Pendlay Rows *heavy*
rest :90s b/t sets
+
3 Sets:
500m Row, rest as needed bt.
Set 1: 75% effort; Set 2: 85%; Set 3: 100% -SEND IT!
Thursday, 9/1/22:
“Julia”
60 Calorie Row
30 Burpee Box Jump Overs 30/24
15 Thrusters 135/95
+
Partner Finisher:
Partner A: Farmers Carry (70/53) 300m
Partner B: AMRAP Sandbag Over Shoulder
*1 set at each station-Done outside, if possible*
Friday, 9/2/22:
“Burrock”
Partner Workout
500m Sandbag Carry *together*
+
50 DB Box Step Ups 20″ height (50/35)
70/50 Calorie Ski Erg
400m Sandbag Carry *together
40 DB Box Step Overs
50/40 Calorie Ski Erg
+
500m Med Ball Run *together*
*32 minute cap*
*reps split however
*switch sandbag and meball however*
Saturday, 9/3/22:
EMOM 24
1 – 3 Power Snatches @ 135/95
2 – Assault Bike x 10/7 Cals
3 – 5 Overhead Squats @ 135/95
4 – 50 Double Unders
Sunday, 9/4/22:
AMRAP 20
*In Teams of 2*
100m Run *together*
+
4 Rounds – “You go, I go” (2 rounds each)
10 American KBS (70/53)
8 Pistols (4/side)