Monday, August 8
THE CAPITOL
20 SANDBAG CLEANS
2 MILE RUN
100M FARMER CARRY
100M SANDBAG CARRY
Tuesday, August 9
3 ROUNDS
12 MUSCLE UPS
10 BOX GET OVERS 30/24″
10 BOX JUMP OVERS 24/20″
10 BOX CLEAR OVERS 20/16″
30 WEIGHTED MEDBALL SITUPS
THEN
30 ALT OH BARBELL LUNGES 75/55
Wednesday, August 10
“BIKE TO WORK”
75 TOES TO BAR
5:00 ROW
75 PULL UPS
5:00 ROW
Thursday, August 11
SHUTTLE TO OVERHEAD
0-2:00
RUN 300M (100M INTERVALS)
MAX DB SHOULDER TO OH
REST 1 MIN
3-6:00
RUN 400M
MAX DB SHOULDER TO OH
REST 2 MIN
8-12:00
600M RUN
MAX DB SHOULDER TO OH
Friday, August 12
FOR TIME
21-15-9
SQUAT CLEANS 95/65
DIPS
REST 1:00
9-15-21
HAND RELEASE PUSH UPS
DEADLIFTS 135/95
Saturday, August 13
RINSE ‘N’ REPEAT
7 x 2:00 (WITH A PARTNER)
AMRAP
8 CAL SKI ERG
8 BURPEES
*ADD 2 BURPEES EACH ROUND
REST 2:00 BETWEEN ROUNDS
Sunday, August 14
3 ROUNDS FOR TOTAL TIME
HILL SPRINT
20 MAX HEIGHT WALL BALL SHOTS
6 DUMBBELL SNATCHES 70/50
REST 3 MIN BETWEEN ROUNDS
