3845 Saturday 8/10/2024

A
3 rounds
10 bottoms up kb press each
10 banded pull apart
10 goblet kb squat

Into
400 meter run, build in speed each lap

B
10 min AMRAP
Max Reps Bench press (BW/.75BW)
*Cap at 100 reps

C
Partner shared

4 min AMRAP
20 cal row
30 wall ball (30/20)
40 Alt DB snatch (70/50)
50 burpee box jump overs (24/20)
60 DB hang Clean and Jerk (70/50)

Rest 1 minute

8 min AMRAP
20 cal row
30 wall ball (30/20)
40 Alt DB snatch (70/50)
50 burpee box jump overs (24/20)
60 DB hang Clean and Jerk (70/50)

Rest 1 minute

For time
20 cal row
30 wall ball (30/20)
40 Alt DB snatch (70/50)
50 burpee box jump overs (24/20)
60 DB hang Clean and Jerk (70/50)

3844 Friday 8/9/2024

A
3 Rounds
Row 12/10 cal
10 KB suitcase deadlfit
10 kip swings
10 single leg glute bridge, each leg
5 wall walks
(20 min)

B
Back Squats
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(20 min)

C
21-15-9
Pull-ups
Handstand push-ups
*10 min timecap

3843 Thursday 8/8/2024

A
Run to blackmore
then
2 rounds
20 banded good mornings
10 unweighted lateral step ups, each leg
5 inchworms with perfect pushup
(20 min)

B
Good Mornings
5x5
(15 min)

C
AMRAP 10 min
8 toes-to-bars
8 DB thrusters (35/25lb)
12 DB walking lunges

D
3 Rounds
10 superman
:30 hollow hold
(5 min)

3842 Wednesday 8/7/2024

A
15 min coach led warmup

B
Squat clean and jerk
3-3-3-1-1-1
(25 min)

C
15 squat cleans (115/75lb)
15 push jerks
15 power cleans
15 clean and jerks
*7 min timecap

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

3841 Tuesday 8/6/2024

A
3 min cardio of choice
then
3 rounds
16 walking lunges
10 lateral hops over hurdle
8 seated single arm KB press
(15 min)

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

C
100 DB step-ups (35/25lb)
Every time you break, perform 5 shuttle runs (2x25'=1)

200 double-unders
Every time you break, perform 3 shuttle runs (2x25'=1)
*18 min timecap

3840 Monday 8/5/2024

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
With a partner
For max reps
6 min row for cals
4 min hang power snatches (75/55lb)
6 min bar facing burpees
**partners will work 1 min on/1 min off
(16 min)

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)