Monday – 8/16/21:
Primer:
EMOM x6
1 squat snatch
Build to heavy
“The Amanda Show”
For Time: (20min cap)
1 Mile Run
Directly Into…
9-7-5:
Ring Muscle-ups
Squat Snatches 135 / 95 lb
*mod bar MU or burpee pull-ups 1:1
Tuesday – 8/17/21:
Primer:
Every 90s x5
5 deadlifts
Build to heavy set of 5
“On the Go”
For Time: (15min cap)
30/24 Calorie Assault Bike
120 Double Unders
30/24 Calorie Assault Bike
On the Minute [Starting at 0:00]:
7 Deadlifts (185 / 135 lb)
*mod 1:1 plate hops.
Wednesday – 8/18/21:
Primer :
Every 90s x5
3 front squats from ground
Build to heavy set
“Four Twenty”
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats 95 / 65 lb
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats 115 / 85 lb
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats 135 / 95 lb
*mod kipping leg raise.
Thursday – 8/19/21:
“Traitors”
Teams of 2
AMRAP 30
5 rope climbs
10 DB box step overs (50’s/35’s)
15 burpees to 12”/9” target
*every 6min starting at 0:00, 400m team run. Inside work may be partitioned as desired. Mod 3:1 rope pull-ups or 2:1 up downs. Mod height of target if needed.
Friday – 8/20/21:
Primer :
E2MOM x 5
3 pausing power snatches
*pause 3s in receiving position. Focus on landing in squat stance just above parallel. Build to heavy.
“Lightsaber”
For Time: (16min cap)
10/8 Calorie Assault Bike, 21 Power Snatches
10/8 Calorie Assault Bike, 18 Power Snatches
10/8 Calorie Assault Bike, 15 Power Snatches
10/8 Calorie Assault Bike, 12 Power Snatches
10/8 Calorie Assault Bike, 9 Power Snatches
10/8 Calorie Assault Bike, 6 Power Snatches
10/8 Calorie Assault Bike, 3 Power Snatches
Barbell: 75 / 55 lb
Saturday – 8/21/21:
“Crash Landing”
10 Rounds:
1 Round of “Nate”
200 Meter Run
3 Clusters 135 / 95 lb
1 Round of “Nate”
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings 70 / 53 lb