August 22, 2019 Thursday

Warm Up:

Optional Workout - 4 Rounder: Getting in some gymnastics work with reasonable sets. Goal is to not have to break any movement up into more than 2 sets with the listed reps. Modify if needed in order to accomplish this. Optional Accessory: Some fun meathead work to dig in on. The hack squat has a tagged video if you need some clarity on it. Both movements should be near but not to failure. Rest 2-3 mins between each set and if you would like to super set them feel free. --------------------- Easy AMRAP 8 mins: --45 secs jump rope --10 ***kneeling shoulder tap*** --5 ***pike compression*** --5 secs ring support hold --5 secs ring dip hold

Goal: sub 16 mins Minimal Gear Option: Same.

Scaled Version:

Goal: sub 16 mins

Optional Accessory:

Super set the movements if you like.

Post Workout:

Roll/smash upper back --2 mins Lacrosse ball in pec --90 secs/side


August 21, 2019 Wednesday

Warm Up:

Possible EMOM? A change of pace here with all the movements in 1 min! This means you will have to cycle through them quickly and the the loading on the bar should be something that you can clean without hesitation but it is going to be on the heavy side for sure. If you can’t hold onto this pace try taking a min off and restarting. If you fall off again modify the reps to 4,3,1 and lighter weight on the bar if needed. Optional Accessory: All about the glutes and midline on this one. Russian swing weight can be adjusted if needed. Ideally you can get all 20 for the set. Be reasonable on the volume with the GHD sit-up and if you need to sub out an AbMat sit-up for one or all of the rounds please do. We want to make sure people are easing into things here. --------------------- ***3 way hip stretch*** x 3/side Easy AMRAP 7 mins: --3 ***inchworm*** w/ push-up --3 ***kip swing*** + 1 pull-up + 3 kip swing --12 air squat --jog 100 m

Possible EMOM?

Adjust weight and reps as needed.

Scaled Version:

Adjust weight and reps as needed.

Minimal Gear Option:

Adjust weight and reps as needed.

Optional Accessory:

15-20 Parallel GHD Sit-ups Rest as needed between rounds.

Post Workout:

Pigeon stretch --90 secs/side Roll/smash lats --90 secs/side


August 20, 2019 Tuesday

Warm Up:

3 Rounder: Some single leg and arm work mixed in today to change things up. The dumbbell snatch should be something you can cycle efficiently and the lunge will be challenging to stay upright but doable with the 50 ft distance. The volume will add up a bit quickly here so breaking things up as needed is going to be key. Keep those shoulders relaxed and work on efficiency of movement in the doubles. Optional Accessory: Some fun grunt work to just get after and get in some midline work as well. Sandbag should be light enough that you can keep a jog with it on the shoulder carry. If you don’t have a sandbag that will work for this try a deal (tough for the overhead carry) or even double kettlebells. For the shoulder carry you can prop them up on your shoulders instead of keeping them in the front rack since that’s coming next! --------------------- Bike, row, or jog 3-5 mins 3 rounds: --50 ***plyo skier*** --10 ***laying hammie***/side --10 ***boot strapper*** --3 ***windmill***/side

Goal: sub 15 mins Minimal Gear Option: Same.

Scaled Version:

50 Single Unders or Double Under Practice, 1 min Goal: sub 15 mins

Optional Accessory:

Just get it done.

Post Workout:

Icon ***shoulder maintenance*** or Crossover Symmetry


August 19, 2019 Monday

Warm Up:

Heavy Day! Going to be a fun one with the odd objects. Feel free to rotate through these movements as you like. All work should be near but not to failure. If you don’t have a yoke sub out a loaded barbell carry instead and avoid any turning around if possible. Looking for a sub with the sandbag or d-ball, I would suggest a double kettlebell clean with some heavier loading. Very similar movement that will do the trick. Lastly, if you need to sub out a prowler try pushing a metal plate across the floor. This is a bruiser for a sub but a great option to work with. You may need to shorten the distance depending on what material your floor is made out of. Optional Accessory: Get ready! We will be using this as a challenge in the coming weeks. Starting in September we will be looking to have a weekly jump rope challenge building up to accumulate some time working on this. Stay posted for details! --------------------- Easy EMOM 9 mins: --min 1: 10 ***banded press*** + 5 goblet squat --min 2: 10 russian swing + 5 hang muscle clean (empty bar) --min 3: 50 secs bike or row (increasing pace each round) ***Skill transfer snatch*** x 2

3x 100 ft

Use a d-ball or sandbag.

5x 100 ft Alternate with a partner if possible.

Scaled Version:

Same as above. Use loading that allows for proper mechanics and consistency of movement.

Minimal Gear Option:

3x 100 ft Use 70/53 lbs or higher if possible.

Minimal Gear Option:

From the floor.

Minimal Gear Option:

Minimal Gear Option:

Optional Accessory:

Jump rope for 10 mins straight without breaking.

Post Workout:

Roll/smash calves --90 secs/side Couch stretch --2 mins/side


August 18, 2019 Sunday

Rest Day

August 17, 2019 Saturday

Warm Up:

21-15-9: Lots of grip and pulling in this one so breaking things up early on is key so you can still push the pace on the rower. Work on cycling the barbell with the hang power snatch and focus on finishing the pull and getting lower as you fatigue rather than having it turn into poor foot position. If you end up doing a squat you can count the rep. Lot’s of leg drive on the rower and maximize your pull by keeping the chain level to the ground. Adjust loading as needed in order to meet the goal time domain but work to keep the reps the same if possible. Optional Accessory Midline Workout: Sled pull is hand over hand so you will be working the grip, lats, and biceps on this one. Keep your pulls efficient and choose a weight that allows you to get all 50 ft but is challenging. If you don’t have a sled to pull you can sub out a pull-up on the rope. Try shooting for 15 reps or so for each round. Yoke carry can be a loaded barbell as well if you don’t have one. Just avoid any turning around if possible. --------------------- EMOM 9 mins: --min 1: 5 hang muscle snatch and 5 ***behind-the-neck snatch grip press*** --min 2: 25-50 ft ***toy soldier*** --min 3: 10 pulls on the rower for distance