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Thursday, August 22nd

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Thursday Part A.)Deadlift              5-5-3-3-1-1-1 Part B.)For time              Accumulate 2min HS Hold*              *EMOM 4 Burpees(Start with burpees) Part C.)12-6-3              Deadlifts(315/225)              Box Jumps(30/24) Flexibility: Hamstrings

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Wednesday, August 21st

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Wednesday Part A.) 18min EMOM               1. Strict Muscle Up(scale 6 Strict Pull-ups)               2. 2 Clusters(AHAP)               3. 18/15 Cal Row Part B.)6min AMRAP              6 Thrusters(115/75)              6 C2B Flexibility: Quads/Triceps

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Tuesday, August 20th

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Tuesday Part A.)3rds NFT              100ft Suitcase Carries(each/heavy)              60ft HS Walk(scale to 5 wall walks)              1min Plank Hold(weighted if possible) Part B.)For Time             20 Snatches(power or squat)(95/65)             15 T2B             15 Snatches (135/95)             15 T2B             10 Snatches(155/105)             15 T2B Flexibility: Lats

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Monday, August 19th

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Monday Part A.) Box Squats              5 sets of 3*              *8(each) Bulgarian Split Squats between sets Part B.)For Time              800m Run              60 Pull-ups              120 DU’s              60 Sit-ups              800m Run Flexibility: Calves

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Saturday, August 17th

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Saturday Part A.)3rds NFT              15 SB Squats              10 Strict Chin up’s              60ft HS Walk Part B.)With A Partner:               4rds For time               14 Synchronized Burpees               14 Clean and Jerks(partner hangs from bar 135/95)               200m KB Carry(70/53) Flexibility: Partner Tricep Smash

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Friday, August 16th

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Friday Part A.)Bench Press              5 sets of 5             *10 BB Bicep Curls between sets Part B.)For time*:              30 DB Box Step Overs(45/25)              40 Devil Presses(45/25)              12 Rope Climbs              50 AB or Ski Cal                 *This can be done in any order and broken up however

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Thursday, August 15th

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Thursday Part A.)12min EMOM              Power Snatch(build) Part B.)20min AMRAP             500m Row             30 Box Jumps (24/20)             30 Alt DB Snatches(50/35)             30 Burpees Flexibility: Shoulders

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Wednesday, August 14th

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Wednesday Part A.)12 min E2MOM(build)              2 Hang Squat Cleans Part B.)3rds              400m Run              50 Wallballs(20/14)              20 T2B Flexibility: Hip Flexors

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Tuesday, August 13th

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Tuesday Part A.)4rds NFT              Sled Push(down and back on turf)              10 DBL R. KBS              15 Medball Sit-ups Part B.)”Airforce”*               20 Thrusters (95/65 lbs)               20 Sumo Deadlift High-Pulls (95/65 lbs)               20 Push Jerks (95/65 lbs)               20 Overhead Squats (95/65 lbs)               20 Front Squats (95/65 lbs)       

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Monday, August 12th

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Monday Part A.) Sumo Deadlift               5-5-3-3-3-3 Part B.)5min AMRAP              20/14 Cal Row              20 Pull-ups              20 Deadlifts(225/155)              Rest 3min              4min AMRAP              15 Cal Row              15 C2B              15 Deadlifts(275/185)              Rest 2min              3min AMRAP     

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