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Friday, August 19th

2 rounds: 20 wall angels 15 lat pull-downs 30s superman hold 30s palette leg lifts 4-5 rounds: 8 chin-ups pull-ups 16 all. kneeling seasaw press 30s slider body saw 4 rounds for time: 200m Run 15 KB bent over rows 10 step down box jumps

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August 19, 2022

Strength Circuit! 5 sets, 2 warm-up, 3 heavy, 45-seconds to complete the set, 30-seconds rest/transition: 1. 6-8 reps per leg, Bulgarian split squat 2. 12-15 Swiss ball hamstring curls 3. 20 jump squats 4. 6-8 strict pull-ups 5. 16 alternating gorilla rows 6. 40-seconds low bear taps

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August 18, 2022

Barbell cycling practice + EMOM x3: 5 touch and go power clean to overhead 1 minute rest EMOM x3: 4 touch and go power clean to overhead 1 minute rest EMOM x3: 3 touch and go power clean to overhead AMRAP in 12 minutes: 12 shuttle runs (6 over and

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Thursday, August 18th

5 sets: 100m Run ~2 minute mobility 1. side lunge to groiner to hip flexor stretch 2. thoracic bridge R + L to downdog 3. halo, halo to seated good morning 4. ATG to triangle 45s/side 5. dowel cat and cow, and lat bend side to side In groups of

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August 17, 2022

Skill: Toes to bar + EMOM x10: 20-seconds max double-unders, into Max reps unbroken toes to bar OR EMOM x10: 20-seconds single-unders 5-10 toes to bar progression AMRAP in 20 minutes: 15 calories 15 burpees

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Wednesday, August 17th

2 rounds: 10 alt. side lunge to groiners 8/8 ATG split squats 30s hip flexor march 2 rounds: 10/10 calf stretch on plate 10/10 single leg RDL’s 10 boot strapper squats EMOM x 10: 1. 5 back squats 2. 12 death march steps 2 rounds: 40 walking lunges 30 KB

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August 16, 2022

Strict press 5-5-5-5-5-5 *Build to a heavy set of 5 for the day 3 sets: 10 plate pull-overs 12-15 supinated grip ring rows 3 sets: 8-12 double dumbbell biceps curls 12-15 band triceps extensions

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Tuesday, August 16th

2 rounds: Tall Bear Crawl 10/10 straddle single-leg lifts crab walk 10 straddle sit ups spider walk 10 hollow overhead reaches Toes 2 Bar Technique + EMOM x 15: 1. 2-3 wallclimbs 2. 5-10 toes to bar 3. 40s skipping 5 rounds: 20 alt. V-ups 5 slamball jumps 30 seconds

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August 15, 2022

20 minutes: 5 wall climbs 20 2-foot, 20 alternating, 10/10 single-leg single skips 10/10 pistols 50-foot floor slider seal walk 4 rounds for time: 400m run 12 double dumbbell burpee deadlifts 50′ dumbbell front rack walking lunge OR 3 rounds for time: 400m run 12 dumbbell burpee deadlifts 25′ dumbbell

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Monday, August 15th

20 Minutes Easy: 10 alt.shinbox 10/10 adductor slider reaches 20 alt. grapevine box step ups 10 alt. thoracic bridges 10/10 crossbody rows 20 minute AMRAP: 400m Run 12 KB cleans, 9 push-press, 6 squats RIGHT 25 sit ups 12 KB cleans, 9 push-press, 6 squats LEFT

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