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Saturday – September 1

In Teams of 2 (1 working/1 resting)

15 Rounds

10 Deadlifts (155/105)

8 Hang Power Cleans

6 Box Jump Overs (24/20)

@0:00, 2:00, 4:00, 6:00 = 10 Synchro Bar Facing Burpees

@8:00, 10:00, 12:00, 14:00 = 8 Synchro Bar Facing Burpees

@16:00, 18:00, 20:00, 22:00 = 6 Synchro Bar Facing Burpees

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The best way to plan this workout is to split all the deadlifts / hang cleans and BJ overs evenly down the middle. One of you will be more fresh than the other when you start the burpees, so be sure to stay on top of communication! Smooth is fast.

Friday – August 31

For Time:

“Jackie”

1,000 M Row

50 Thrusters (45/35)

30 Pull Ups

rest 5 minutes, then

“Running Jackie”

800 M Run

50 Thrusters (45/35)

30 Pull Ups

*30 Minute Cap

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“Jackie” is one of the most classic Crossfit Benchmark workouts that is sure to leave you breathing heavy

Thursday – August 30

AMRAP 18

3 Snatches (135/85)

3 Strict Handstand Push Ups

9/6 Cal Row

6 KB Swings

6 Push Ups

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Take it slow and steady here. We are keeping the volume low on simple movements (row-KB Swing-Push Up) so that you can get to the Snatches and HSPU with enough juice. You still have the smart about the pacing and shoulder fatigue!

Wednesday – August 29

10 Rounds

30 Double Unders

18 Burpees to Target

1 Minute Rest

*Decrease burpees by 1 rep each round

*35 Minute Cap

*Compare results to November 14, 2018

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A surprise repeat workout that will test your grit once those burpees come in to play. This should be a near-max effort approach every round. Go get it!

Tuesday – August 28

Part 1:

2 Sets (not for time)

300/250 M Row (hard)

60 Ft Walking Lunge (DB or KB held in farmer carry position)

Part 2:

5 x 20

Back Squat

Set 1: Empty Bar

Set 2: Warm up weight

Set 3: Challenging but doable

Sets 4-5: Go for it

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Our third and final attempt at these sets of 20 on the back squat. Keep some in the tank for sets 4 and 5 but remember, this doesn’t need to need to be a “20 Rep Max” to be effective! Keep the movement consistent.

Monday – August 27

Part 1:

AMRAP 4

400 M Run, then

Max Rep DB Step Ups (1 DB)

1 Minute Rest

AMRAP 4

400 M Run, then

Max Rep Alternating DB Snatch

*Record total Step Ups and Snatches separately

Part 2:

5 Sets

1 Minute

3-6 Strict Handstand Push Ups

Max Rep PVC Strict Press

*Rest 30-60 seconds between sets

*Not recording

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Part 1 should be all about intensity and constant movement for 4 Minutes both times. Part 2 is a strategy to build tolerance for the strict HSPU, with the PVC presses meant to make your “rest” slightly more difficult than simply standing there.

Saturday – August 24

In Teams of 2 (1 working / 1 resting)

AMRAP 30

30 Deadlifts (95/65)

200 M Run (together)

30 Pull Ups

200 M Run (together)

30 Front Squats (95/65)

200 M Run (together)

30 Hang Power Cleans (95/65)

200 M Run (together)

*At the end of each round, pairs must choose between adding 15 reps to barbell movements OR adding 30#/20# to the barbell and keeping reps at 30. Pull Ups are always 30 reps.

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Decisions, Decisions. Do you want to challenge the stamina? Or do you want to challenge the strength? There is no right or wrong here. But this is going to be brutal either way. Hope you bring it!

Friday – August 23

Part 1:

3 Rounds

60 Double Unders

24 One Arm Overhead DB/KB Walking Lunges (switch every 6 reps)

*9 Minute Cap

Part 2:

3 x 3

3 x 2

3 x 1

Snatch

*Not recording

*Rest less than 10 seconds between reps on sets of 3 and 2

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Part 1 is meant to be aggressive and fast. Find a DB/KB that you are confident that you can get the lunges done “unbroken” besides switching arms, Be careful with increasing the load on the snatch, movement BEFORE load.