MONDAY, AUG 21
75/50 CAL ROW
75/50 CAL BIKE (C2 OR ECHO)
*EMOM 5 BURPEES (START WITH BURPEES)
1 MILE RUN
*FOR EVERY 1 MIN THE RUN TAKES, PERFORM 5 WALL BALLS
(TO BE COMPLETED AT THE END OF THE WORKOUT)
TUESDAY, AUG 22
3 ROUNDS
12 SINGLE ARM DB PUSH PRESS 40/25#L
50′ SINGLE ARM DB OH LUNGE L
12 SINGLE ARM DB PUSH PRESS 40/25# R
50′ SINGLE ARM DB OH LUNGE R
100′ BEAR CRAWL
REST 2 MIN
WEDNESDAY, AUG 23
5 ROUNDS
1 MIN MAX HEAVY SANDBAG SQUATS (BUILD IF POSSIBLE)
REST 2-3 MIN BETWEEN SETS
THEN
5 ROUNDS
5 HIGH BOX JUMPS, MAX HEIGHT FOR 5
5 HIGH STEP UPS L THEN R UNLOADED
THURSDAY, AUG 24
15 MINUTES
1 POWER CLEAN 185/125#
5 TOES TO BAR
2 POWER CLEANS
5 TOES TO BAR
3 POWER CLEANS
5 TOES TO BAR
ETC
FRIDAY, AUG 25
EMOM 20
1 ROUND
3 CHEST TO BAR PULL UPS
5 DIPS (OR CLOSE GRIP PUSH UPS)
12 AIR SQUATS
SATURDAY, AUG 26
1 MIN MAX CAL SKI
REST 1 MIN
EMOM 3
10 KB SWINGS, 2/1.5 POOD + 24 DU’S
REST 1 MIN
CONTINUE UNTIL YOU ACCUMULATE 80/55 CALS ON SKI – 4 ROUNDS
*ROTATION OF 4 PEOPLE*
SUNDAY, AUG 27
HYROX WORKOUT
“CLARK”
10-9-8-7-6-5-4-3-2-1
BURPEE BROAD JUMPS
200M RUN
