3839 Saturday 8/3/2024

A
14-12-10
Box step up
Kb Russian swing
Calorie row

B
4x12 Dual DB RDL
Rest :30
4x8 Dual DB Power Cleans
Rest to recovery

C
“First Rule of Fight Club”

Part 1: Partner shared burden

3 minute amrap shuttle run 25’ out and back is 1

2 minute amrap deadlifts 225/155

3 minute amrap cal ride

2 minute amrap bmu

3 minute amrap cal ski

2 minute amrap sandbag cleans 150/100

Rest 2 minutes

Part 2: For time, shared burden

However many reps at each station in part one, do for part two, for time. reverse order starting with sand bag cleans and finish with shuttle runs.

3838 Friday 8/2/2024

A
3 Rounds
50 single unders
10 strict burpees
10 ring rows
(10 min)

B
Bench Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1+ 80%
(20 min)

C
Max effort 1k row
Rest 3 min

Max set front squat (155/105lb)
Rest 3 min

Max effort 500m row
Rest 2 min

Max set front squat (155/105lb)
Rest 2 min

Max effort 250m row
Max set front squat (155/105lb)
(25 min)

3837 Thursday 8/1/2024

A
3 min cardio of choice
then
2 rounds with empty barbell:
5 clean grip deadlift
5 hang muscle cleans
5 strict press
10 front squat
(15 min)

B
No Dip High Hang Squat Clean
6x3
(15 min)

C
50 wall balls (20/14)
40 shoulder to overhead (95/65lb)
30 ring dips
*10 min timecap

D
5-10 min coach led mobility, time permitting

3836 Wednesday 7/31/2024

A
10 min Coach Led Warmup

B
14 min EMOM
Min 1: 5-8 T2B
Min 2: 5-8 Pullups

C
Every 1:30 x 10 Rounds
4 chest-to-bar pull-ups
8 deficit push-ups
20 double-unders
(15 min)

D
3 Rounds
12 KB Vups
20 bbicycle crunches
*rest to recovery between rounds, but not between movements
(5-10 min)

3835 Tuesday 7/30/2024

A
1 min row
20 air squats
Pigeon stretch
1 min row
5 inchworms + 1 push-up (add 1 push-up each inchworm)
Bootstrap stretches
1 min row
10 barbell standing up right rows + 10 strict press
Under the body thoracic stretch
(10 min)

B
Bent-over rows
8-8-8-8

Bulgarian split squat
8-8-8-8 (ea)
(25 min)

C
5 rounds
30 sec max thrusters (65/45lb)
30 sec rest
30 sec mt. climbers
30 sec rest
(10 min)

3834 Monday 7/29/2024

A
3 min row or ride
then
2 rounds
:30 pigeon hold, each leg
10 banded monster walk
15 goblet squats
2 each arm turkish getups
(15 min)

B
Back Squats
4x8 65%
1x8+ 65%
(20 min)

C
10 rounds
1 lap run
10 DB push press (50/35lb)
10 sec DB hold overhead
*15 min timecap

3833 Saturday 7/27/2024

A
2 lap jog
Into
15-10-5
Air squat
KB deadlift
Empty barbell push press

B
Build to a heavy unbroken “Rocket Complex” on a 15 minute clock
1 Power Clean
1 Front squat
1 Thruster
1 Shoulder to overhead

C
”Fruit by the Foot”
With a partner - 2x 10 min AMRAPS with a 3 min rest between

A: 10 min AMRAP
2 clean & jerks (155/115)
6 bar facing burpees
10 wall balls (20/14)

B: 10 min AMRAP
2 snatches (135/95)
6 burpee box jump overs (24/20)
10 double kb front squats (24/16)

*For the 1st 10 mins, P1 does A and P2 does B. While P1 does 1 round of A, P2 accumulates calories on the bike. Switch, and P2 does 1 round of B while P1 rides. Continue switching for 10 mins. After 10 mins, P1 and P2 switch from A to B and B to A for the 2nd 10 mins.

3832 Friday 7/26/2024

A
3 Rounds
Run 1 lap
10 wall balls with 3 sec pause in bottom
10 PVC passthrus
5 muscle snatch + 5 behind neck press + 5 OHS with bare bar
(15 min)

B
Drop Snatch
6x4
*Like the snatch balance without the initial dip
(20 min)

C
12 min
Buy-in:
100 double-unders
then
AMRAP:
8 OH squats (115/75lb)
8 chest-to-bar pull-ups

3831 Thursday 7/25/2024

A
Run to blackmore
then
2 rounds empty barbell complex:
10 snatch grip DL
10 high hang power snatch
10 behind neck press
(20 min)

B
Hand Over Hand Sled Pull
4x50' lengths
*Increasing weight
(15 min)

C
Between Min 0-5 complete:
500/400m row
20 power snatches (65/45lb)
10 shuttle runs (25ft out and back = 1)

Between Min 5-10 complete:
500/400m row
15 power snatches (75/55lb)
15 shuttle runs

Between Min 10-15 complete:
500/400m row
10 power snatches (95/65lb)
20 shuttle runs

3830 Wednesday 7/24/2024

A
3 min row
then
2 rounds
:30 pigeon hold, each leg
10 banded monster walk
15 goblet squats
5 box jumps, landing tall
(15 min)

B
Back squats
10 with empty barbell
8 @ 50%
6 @ 65%

5-3-1
all at max effort load for the day
(25 min)

C
Back squat challenge
Athletes have one attempt (no re-racking the Bar) at max repetitions of Back Squats at their body weight.
(10 min)D
100 partner wall ball situps
(5 min)

3829 Tuesday 7/23/2024

A
100 single unders
then 3 rounds
1 TGU each arm
10 strict burpees
10 tuck jumps
(10 min)

B
Bench Press
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(20 min)

C
With a partner
AMRAP 20 min
*Ride for Cal
40 box jump-overs
40 burpee box jump overs
40 burpee box get overs

*While one partner accumulates calories on the air bike, the other performs the jumping movement. Switch as needed.

3828 Monday 7/22/2024

A
15 min coach led warmup

B
Clean Pull
6x3
(15 min)

C
3 rounds
3 deadlifts @ 80%
10 burpees

3 rounds
6 deadlifts @ 70%
10 burpees

3 rounds
9 deadlifts @ 60%
10 burpees
*18 min timecap

3827 Saturday 7/20/2024

A
1 lap run
10 walking lunge
1 lap run
10 wide grip pull ups
1 lap run
10 empty barbell back rack lunges per side
1 lap run
10 barbell front squats

B
Snatch grip deadlift
5x5

C
“But wait, there’s more”
100 synchro hang squat cleans 105/75
* Every time you break shared burden:
20 cal row
10 tall burpee box get overs (48/40)

*Use two green bands around boxes to secure them together.

3826 Friday 7/19/2024

A
Jog 2 laps
then
10 walking lunges + samson stretch
100' overhead right-arm carry (light KB)
10 broad jumps
10 walking lunges + samson stretch
100' overhead left-arm carry (light KB)
10 broad jumps

B
20 min EMOM
Mins 0-10: 1 Push Jerk + 1 Split Jerk
Mins 11-20: 1 Split Jerk

C
AMRAP 9 min
7 jerks (70% of heavy single)
14 lateral burpee over the barbell

D
60 GHD or straight leg ab mat situps for time
(5 min)

3825 Thursday 7/18/2024

A
3 min ride or ski
then
2 rounds
10 single arm russian swings right
10 single arm russian swings left
10 hanging scap retractions
(10 min)

B
Every :30 sec for 6 min
2-4 Strict Pullups

Every :30 sec for 6 min
3-6 Kipping Pullups
(12 min)

C
1-2-3-2-1 min of:
Row
Bike
Double-unders
(27 min)

3824 Wednesday 7/17/2024

A
3 Rounds
50 single unders
10 jumping squats
10 pushups
(10 min)

B
Bench Press
4x8 65%
1x8+ 65%
(20 min)

C
3 rds
1 Lap farmers carry (50/35lb)
30-20-10 DB front squats
30-20-10 ring rows
*15 min timecap

D
8 rounds
:20 knee tucks
:10 rest
(5 min)

3823 Tuesday 7/16/2024

A
15 minute coach led warmup

B
14 min EMOM
Min 1: 2 Hang Power Cleans
Min 2: 4-8 T2B

C
Death By power cleans + burpee
1 power clean (155/105lb) + 1 burpee
*Add 1 power clean + 1 burpee every minute

3822 Monday 7/15/2024

A
Run 400
then
3 Rounds
10 tempo air squats (3,3,1,0)
10 strict burpees
:30 pigeon pose, each side
(10 min)

B
Front Squats
5-5-5-3-3-3-1-1-1
(25 min)

C
10-20-30-40-50 Wall Balls
Run 1 lap after each set
*16 min timecap