Monday August 21st:
1. Stretch
2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold
3. Back Squat: 3, 3, 3, 3 (Increase weight)
4. For Time:
Run Havoc Loop
20 Front Squats
20 Push Press
20 Thrusters
5. Cool Down Stretch / Foam Roll
Tuesday August 22nd:
1. Stretch
2. Warm up: 2 Rounds: 8 Jumping Pull ups Or 8 Ring Rows, 100 Meter Run
3. Every minute on the minute for 8 Sets each:
1st: 1 Rope Climb or 2 Rope up/downs
2nd: 30 Sec of Burpees
4. 3 Rounds for Time:
500 Meter Row
25 Kettlebell Swings
50 Jump Rope
5. Cool Down Stretch / Foam Roll
Wednesday August 23rd:
1. Stretch
2. Warm up: 2 Rounds: 50′ Bear Crawl, 10 Sit ups
3. 10 minutes of: Toes to bar practice
4. Every minute on the minute for 30 minutes:
1st: 5 Box Jumps
2nd: 30 sec of Power Wallballs
3rd: 1 Deadlift
5. Cool Down Stretch / Foam Roll
Thursday August 24th:
1. Stretch
2. Warm up: 2 Rounds: 8 Glute ham raise, 8 Burpees
3. Dumbbell Snatch Ladder: (NOT FOR TIME)
5, 4, 3, 2, 1
(Increase weight as you go, start with lightest weight and do 5 per arm, then move up in weight and do 4 per arm and so on…)
4. As many Rounds as possible in 10 minutes:
3 Handstand Push ups or 1 Wall Climb
100′ Farmers Carry
50 Switch Steps
5. Cool Down Stretch / Foam Roll
Friday August 25th:
1. Stretch
2. Warm Up: 2 Rounds: 45 Sec Handstand or Plank Hold, 10 Double Legged Mountain Climbers
3. Every minute on the minute for 12 minutes:
1st min: 30 Sec overhead hold w/ two Kettlebells
2nd min: 30-45 Sec Wall Sit
4. For Time:
20 Pull ups
15 Front Squats
10 Calorie Row
5 Burpees over the bar
10 Calorie Row
15 Front Squats
20 Pull ups
5. Cool Down Stretch / Foam Roll
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