Friday, August 29
Strength:
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
- Run, 800 m
- 7 Bear Complexes, 115/75 lbs
- Run, 800 m
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Thursday, August 28
For time:
For time: 10-9-8-7-6-5-4-3-2-1
- Chest-to-bar Pull Ups
- Box Jumps
- Burpees
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Wednesday, August 27
Strength:
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
- 7 Squat Cleans, 155/105 lbs
- 14 Kettlebell Swings, 53/35 lbs
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Tuesday, August 26
Strength:
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
- 30 Wall Balls, 20/16 lbs
- 30 Snatches, 75/55 lbs
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Tuesday, August 19
FT: Rows and 800 m; Kettlebell Sumo Deadlift High-pulls, Kettlebell...
For time:
-- then --
- 21 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
- 21 Kettlebell Goblet Squats, 53/35 lbs
- 21 Kettlebell Swings, 53/35 lbs
- 15 Kettlebell Sumo Deadlift High-pulls
- 15 Kettlebell Goblet Squats
- 15 Kettlebell Swings
- 9 Sumo Deadlift High-pulls
- 9 Kettlebell Goblet Squats
- 9 Kettlebell Swings
-- then --
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Monday, August 18

Strength:
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
10 Back Squats, 135/95 lbs
30 AbMat Sit-ups
5 Push Jerks, 135/95 lbs
15 Toes-to-bars
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Thursday, August 14

WOD 1:
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total distance performed in all of the intervals.
WOD 2:
Complete as many rounds as possible in 15 mins of:
- 10 Kettlebell Swings, 53/35 lbs
- 10 Pull-ups
- Run, 100 m
WOD 3:
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
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Wednesday, August 13
Strength:
- Stiff Legged Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
- Sprint, 100 m
- 21 Deadlifts, 225/165 lbs
- Sprint, 100 m
- 18 Deadlifts, 225/165 lbs
- Sprint, 100 m
- 15 Deadlifts, 225/165 lbs
- Sprint, 100 m
- 12 Deadlifts, 225/165 lbs
- Sprint, 100 m
- 9 Deadlifts, 225/165 lbs
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