Monday – 8/9/21:
Back Squat Benchmark:
E2MOM x 5
5 back squats
*goal is to establish a working 5rm. Percentages are suggestions to get athletes warm for last set/attempt. Go over spotting/bailing.
Squat Cleans 135 / 95 lb
Ring Dips
(10:00 Time Cap)
– Conditioning Category: Threshold
– The weight on the bar should be a weight that we could complete 15+ squat cleans unbroken when fresh.
– The ring dips are kipping ring dips. If you cannot complete 10+ ring dips unbroken when fresh, reduce the reps. Or do assisted ring dips.
– This is meant to be a quick workout, so scaling appropriately is important here.
– The 21’s should be completed in under 4:00
– The 15’s should be completed in under 3:00
– The 9’s should be completed in under 2:00
– Score: Time
Tuesday – 8/10/21:
“Big Mac”
For Time: (25min cap)
800 Meter Run
150 Double Unders
800 Meter Run
50 Burpee Box Jump Overs (24″/20″)
800 Meter Run
– Conditioning Category: Pacer
– The 800m runs should take under 5:00 OR choose a distance that takes under 5:00.
–  The double unders should take under 2:00. Mod 2x singles.
– The burpee box jump overs should take under 5:00. Goal is to jump regardless of height. Try to avoid step overs.
– Reduce reps and/or distances in order to stay within these windows.
– Score: Time
Wednesday – 8/11/21:
3 Deadlifts
*start at workout weight and build to heavy for the day.
3 Bar Muscle-Ups
6 Deadlifts 225 / 155 lb
9/7 Calorie Assault Bike
– Conditioning Category: Threshold
– The 3 bar muscle-ups should be completed unbroken every round. Reduce the reps or modify the movement if needed. This station should take under :20s. Work on jumping bar MU or 1:1 burpee pull-ups.
– The weight on the barbell should be something you can complete the 6 deadlifts in 1-2 sets every round. This station should take under :30s.
– The bike should take under :45s. 60/55+ rpm
– Athletes can expect to complete between 7-10 rounds.
– Score: Rounds + Reps
Thursday – 8/12/21:
“Less is more”
40 partner Wallballs (20/14)
30 calorie Row
20 Synchro sit-ups
10 Single DB devils press (50/35)
*male female teams use 20lb to 9ft. Teams May switch as desired on row and devils press.
Friday – 8/13/21:
Every 90s x5
5 shoulder press @75% or AHAP
*sets are heavy for all sets, not building. Focus on not losing muscular tension in the bottom of the press.
3 Rounds: (15min cap)
400m Run
21 Kettlebell Swings 53 / 35 lb
12 Pull-Ups
– Conditioning Category: Threshold
– “Helen” is a classic benchmark that was last completed on 10.16.2020
– The runs should be completed in under 2:30.
– The kettlebell swings are full swings that finish all the way overhead. Choose a weight that you can complete the swings unbroken every round.  This station should take under 45s to complete.
– We want to complete the pull-ups in 1-2 sets every round. Reduce the reps if needed. This station should take under 45s to complete.
Saturday – 8/14/21:
Buy-In: 2,000 Meter Row
Max Rounds With Remaining Time:
15 Power Cleans 95 / 65 lb
12 Box Jump Overs (24″/20″)
9 Thrusters 95 / 65 lb