Monday 8.7.23
Block 1
3 Sets
10 1.25 Bench Press (50-60-70%)
10 Tempo Double DB Row
Block 2
4 Sets
25 Ring Push-ups
10 Strict Pull-Ups
20-35 Tuck Ups
Block 3
EMOM 9
M1) Farmers Carry
M2) 20 Hammer Curls
M3) Bottom of Push-up Hold
Tuesday 8.8.23
Block 1 - 16 minutes
3 sets
10 Front Squats (50-60-70%)
20-35 Zombie Sit-ups
Block 2
EMOM 15
M1) 10 Double DB Kneel to Stand
M2) 10 Double DB Bulgarian Split Squats Left
M3) 10 Double DB Bulgarian Split Squats Right
M4) 15 Heel Elevated Goblet Squats
M5) Rest
Wednesday 8.9.23
Block 1 - 16 minutes
3 Sets
10 Hang Power Clean (50-60-70%)
Rest 60-90s
10 Push Press (50-60-70%)
10-20 123 Up Downs
Block 2: 19:00-28:00
EMOM 9
M1) 20 Alternating OH Press
M2) 20 Alt Curls
M3) Lean Back
Block 3: 31:00-37:00
AMRAP 6
6 Double DB Power Snatch 50/35 lbs
6 Box Jumps 24/20”
Thursday 8.10.23
Block 1
EMOM 8
M1) 60 Double Unders
M2) 30 Hollow Rocks
Rest 2:00
10:00-28:00 Block 2
5:00 on, 1:00 off for 18:00
Terrible Stair Run
AMRAP Burpees jump clap overhead until 5:00
Rest until 6:00 mark (score is total burpees over 3 rounds)
Rest 2:00
30:00-39:00
Block 3
Oblique EMOM 9
20 Lateral Ball Toss to Wall
:20 Palloff Press/Side
:30 Russian Twists
Friday 8.11.23
Block 1 - 15 min
3 Sets
10 Floating Deadlift (50-60-70%)
10 Tempo Pull-Ups
Rest 3:00 clean up barbells and bands
18:00-33:00 Block 2
EMOM 15
M1) 15 Reverse Grip DB Bench Press
M2) :30-40 3 Position Bicep Curls
M3) 15 BTN DB Tricep Extensions
M4) 18/15 Calorie Row
M5) AMRAP Runningman SitUps
Rx: 50/35 lb DB
Scoreboard (bench press + Tricep + row calories = 144 male; 135 female)
Rest 2:00
35:00-38:00 Block 3
Burnout AMRAP 3
Max Reps Hand Release Push-ups
Saturday 8.12.23
Start clock
Run 800m Buy In
Then 4 rounds for time
12 Double DB Thrusters
20 Toes to Bar
Terrible Stair Run OR 50/40 calorie bike
Cap 35:00
Buyout EMOM 6 - start at 35:00 mark
M1) :30-40 Max Handstand/Plank Hold
M2) Partner AMRAP Medball Sit-ups