August 12-18, 2019

Aug 12

Deadlift

4×3

3 Rounds

6 Back Rack Reverse Lunge (non-alternating)

12 Front Rack Step Up (alternating)

Aug 13

EMOM 7

Min 1-5

Handstand Pushups (build volume from last week)

Min 6-7

Handstand Holds (build time from last week)

AMRAP 9

9 Strict Pullups

9 Toes to Bar

9 Hand Release Pushups

Aug 14

7 Rounds

30s Intervals – As Many Reps as Possible

Devil Press (40’s/25’s)

Bike (cal)

Rest

Burpees to Plate

D-Ball Cleans (100#/80#)

Rest

Aug 15

Front Squat

3×5 @ 75-85%

3 RFT

8 Squat Cleans (135#/95#)

1 Block Run

30 Double Unders

Aug 16

Filthy Fifty

50 Box Jumps (24″/20″)

50 Jumping Pullups

50 KB Swings (35#/26#)

50 Walking Lunges

50 Knees to Elbows

50 Push Presses (45#/35#)

50 Back Extensions

50 Wall Balls (20#/14#)

50 Burpees

50 Double Unders

Aug 17

AMRAP 35

400 M Run

100′ Walking Lunge

100′ Farmer Carry 70/53

30/25 Cal. Row

100′ DB Overhead Carry 40/25

100′ D-Ball Carry 100/80

2 Minute Plank

Aug 18

AMRAP 18

10 Ring Dip

15 Jump Lunges

20 Shoulder Taps

15 Jump Lunges

30 Ab-mat Sit Ups

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