Aug 19 – Aug 25

Monday 08/19

“Hit & Run”
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

Tuesday 08/20

Bench Press
*Build to heavy 3

“Swole Cycle”
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Wednesday 08/21

Power Clean Complex
*Build to Heavy 3 Position

“IHOP”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)

Thursday 08/22

“Wreck Trek”
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (30/20)
200 Meter Run

Friday 08/23

“Hangnail”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Saturday 08/24

“Chips Ahoy”
For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

Sunday 08/25

“Russian Roulette”
5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
40 Double Unders