Monday – 08/30/21:
“Bait & Switch”
AMRAP 20:
2 Ring Muscle-ups
4 Power Snatches 135 / 95 lb
8 Box Jump Overs (24″/20″)
[On the 0-5-10-15]:
500 Meter Row
*mod bar MU or burpee pull-ups.
Tuesday – 08/31/21:
“Going Down Swinging”
For time (25min cap)
10-9-8-7-6-5-4-3-2-1:
Thrusters 95 / 65 lb
Toes to Bar
Lateral Barbell Burpees
*mod kipping leg raise.
Wednesday – 09/01/21:
Strength/skill:
Every 90s x5
3 UB clean and jerks
*build to heavy.
“Gwen and Where?”
For Time: (20min cap)
40/35 cal Bike
15 Unbroken Clean and Jerks
40/35 cal Bike
12 Unbroken Clean and Jerks
40/35 cal Bike
9 Unbroken Clean and Jerks
40/35 cal Bike
Every Additional Break:
12/9cal Bike Penalty
Barbell: 115 / 85 lb
Thursday – 09/02/21:
Bench Press:
Every 90s x6
6-6-5-5-4-4
All Sets Based on 1RM Bench Press
Set 1-2: 6 @ 73%
Set 3-4: 5 @ 78%
Set 5-6: 4 @ 83%
“Same Team”
AMRAP 20
200m slamball run (50/30)
30 partner wallballs (20/14)
25 ring pushups
20 slamballs (50/30)
*teams run together, only one holds ball at a time. Ring PU and slamballs may be partitioned as desired. M/F teams alternate 50&30lb ball each run. M/F teams use 20lb WB to 9ft. Mod knee ring PU.
Friday – 09/03/21:
Power Snatch
5 Sets:
3 Power Snatches @ 65-70% of 1RM Snatch
“Think Twice”
AMRAP 10:
15/12 Calorie Row
9 Strict Handstand Push-ups
Rest 5 Minutes
AMRAP 10:
15/12 Calorie Row
9 Deadlifts 275 / 185 lb
*mod DB push press for HSPU.
Saturday – 09/04/21:
“Best Foot Forward”
3 Rounds For Time:
100 Double Unders
20 Chest to Bar Pull-ups
30 Single Dumbbell Box Step-Overs
Dumbbell: 50 / 35 lb
Box: (24″/20″)