WORKOUTS

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Workout 08/13/21

Strength: 8×3 speed banded push press @50% 1RM  30” rest between sets Red + 150 org -150 Metcon: 20’ emom 3 chest to bar pull ups 6 push ups 9 toes to bar  Accessories: 3×12 banded wide grip bench 3×12 db Cuban press 5×12 ring

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Workout 08/12/21

Strength: 20’ to establish 2rm sumo deadlift  Metcon: 4 Rounds 2’ amrap Buy in: 20/15 cal bike 1st rd- max effort Russian kbs 70/53 2nd rd- max effort toes to bar Accessories: 5×2 clean deadlift 5×1 squat clean 3x6ea KB goblet hold deficit Cossack squat 4×45” banded RKBS (44/26) 4×45” static hip banded hip bridge

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Workout 08/11/21

“Active Recovery/Open Gym” Interval Running3 Rounds400m Run Easy PaceInto200m Run Fast PaceRest 3’ 3 Rounds300m Run Easy PaceInto200m Run Fast PaceRest 2’ 3 Rounds200m Run Easy PaceInto200m Run Fast PaceRest 1’ Core: 3 Rounds20 Plank Shoulder Taps20 Dead Bugs20ea Half Kneeling Wood Skill: Toes to

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Workout 08/10/21

Strength: 2rm narrow grip bench press  Metcon: 5-4-3-2-1 Shoulder press 135/95 Bar muscle ups  *30 double after each set Accessories: 5×3 low incline bench press 3×8 DB rollbacks (Superset pulldown/pull-up) 3×8 lat pulldown 3×15” banded strict pull ups 4×15 toes to ring 1×200 banded OH tricep extension

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Workout 08/09/21

Strength: 8×3 banded back squat @60%1RM  30” rest Red +200 Org -200 Conditioning: 75 deadlifts 95/65 1000m row 75 back squat 1000m row  Accessories: 8×1 farmers carry DB box jump 20/15 3×12 alternating dual DB farmers carry reverse drop lunge  3×8 tempo back squat squat(32X1) 4×15”/15” static hanging knee raise/dynamic hanging knee raise 1×100 banded hamstring curls Cardio: 30’ Amrap

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Workout 08/07/21

Teams of two 30’ amrap 200m partner run *ea partner will then complete: 10 deadlifts into max effort hang power cleans. Can not drop the bar once hang power cleans start. Once both partners have completed their max effort they will go back out on

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Workout 08/06/21

Strength: 8×3 speed banded push press @50% 1RM  30” rest between sets Red + 150 org -150 Metcon: 100-80-60-40-20 Double unders 25-20-15-10-5 Toes to bar Handstand push up Accessories: 3×12 banded wide grip bench 3×12 db Cuban press 5×12 ring dips 4×15 feet elevated ring

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Workout 08/05/21

Strength: 20’ to establish 2rm deadlift  Metcon: 8’ EMOM 6 box jump overs 30”/24” 2 squat cleans 225/155 Accessories: 5×2 clean deadlift 5×1 squat clean 3x6ea KB goblet hold deficit Cossack squat  4×45” banded RKBS (44/26) 4×45” static hip banded hip bridge Cardio: 10 rounds

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Workout 08/04/21

“Active Recovery/Open Gym” 4 Rounds.5 Mile Assault Bike400m Run200m Walk Core: 10 RoundsEvery 90”10 V-ups7 Sit-ups5 Hollow Rocks Skill: Handstand Push-ups Progression Handstand Holds3×10 Trice Push-up3×30” Pike Handstand Hold3×20” Handstand Hold against Wall3x3x3”-5” Negative Handstand Hold to Head

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