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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.

Wednesday – August 21

3 Rounds

15 Box Jump Overs

5 Muscle Ups OR 10 Chest to Bar Pull Ups

then

400 M Run

then

3 Rounds

12 Burpees

4 Muscle Ups OR 8 Chest to Bar Pull Ups

then

400 M Run

then

3 Rounds

9 Burpee Box Jump Overs

3 Muscle Ups OR 6 Chest to Bar Pull Ups

then

400 M Run

*30 Minute Cap

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The challenge of this workout will be properly pacing the Box Jumps / Burpees / BBJO so that you can have enough juice to get back on that rig and sustain the movement quality. Even though those reps go down, these movements do run in to each other a bit so be calculated!

Tuesday – August 20

25 Toes to Bar

then

1-3-5-7-9

Snatch (125/80)

*5 Strict Handstand Push Ups after each set

then

25 Toes to bar

then

1-3-5-7-9

Strict Handstand Push Ups

*5 Snatches after each set

*25 Minute Cap

*Not recording the time of this workout

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Approach this workout with a strength-mindset more so than a fast-as-possible mindset. Keep the intensity high but hopefully we are starting to gain some awareness of how long we need to get X reps done, most notably on the HSPU.

Monday – August 19

5 Sets

4 Minutes to complete:

300/250 M Row

20 Back Squats (unbroken)

Rest 3-4 Minutes between sets

Set 1: Empty Barbell

Set 2: Warm up weight

Set 3: Safe but challenging weight

Set 4-5: Go for it

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If you were here last week, you got a set of 20 back squats it. Your challenge? Hit that weight (if not a little more) under slight duress and fatigue.

Saturday – August 17

In Teams of 2 (1 working / 1 resting)

10 Burpee Pull Ups, then

3 Rounds

10 Chest to Bar Pull Ups

20 DB Snatch

50 Double Unders

then

10 Burpee Toes to Bar, then

3 Rounds

10 Toes to Bar

20 Hang Snatch (115/75)

50 Double Unders

then

10 Burpee Muscle Ups, then

3 Rounds

10 Muscle Ups

20 Snatch

50 Double Unders

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*Your arms will be overhead a lot today – prep your shoulders and wrists as they take a lot of tension today. To keep up the intensity of todays workout, it is NOT a good day to work on double unders – scale appropriately from the start!

Friday – August 16

Part 1:

“Moore”

AMRAP 20

1 Rope Climb

400 M Run

Max Rep Unbroken Strict Handstand Push Ups

*Record total HSPU

*If you have a set where you record less than 3 HSPU, add a scale for your next set.

Part 2 (Optional):

3 Sets

Max Rep Seated DB Strict Press

*Choose a weight you can do 10+ unbroken

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*Remember the Benchmark workout today and push your muscle endurance to the limit. Start with the most difficult version of the strict handstand pushup that you can perform and scale back after failure

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Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Thursday – August 15

Part 1:

3 Sets (not for time)

500/400 M Row (hard)

60 ft Double KB/DB Walking Lunge

*KB/DB must be on shoulders

Part 2:

2 x 20

Back Squat

*Set 1 = Feeler

*Set 2: “Go for it”

*Suggestion is to start at 30-40% on set 1

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*Part 1 is our primer today to get ready to squat. The 20-rep squat domain is very tricky. Use today to feel it out as we try something new!