Workouts for 8/19 – 8/25

Louise clearly loving life during an off-set carry a couple weeks back.




Monday 8/19


20 Mins for Quality
1-6 Repeating Ladder

Front Squats
Bent Rows
Push-ups (ADV: Spiderman Push-Ups)
*Run 400M after every round of 6

RX: 95/65#


With Partner 8 Min AMRAP Sandbag Drag/ Sprint Combo:
1 Length Sandbag Drag
Sprint Back to tag out

Part 1: Ascend in weight each round..DB/KBs are ok to use too.
Part 2: P1: Sandbag Drag 1 Length of the gym and then sprint back to tag partner. P2: Sprint to the bag and drag back partner. Repeat until the 8 minutes are up.


Tuesday 8/20

Challenge: Max consecutive Pull-Ups/Muscle-Ups


Alternate w/Partner AFAP (1 works / 1rests)
30-25-20-15-10-5 Russian Swings
5-10-15-20-25-30 Calories Row/Ski/AD


Core Circuit – Coaches Choice
Part 1: Alternate rounds with your partner. P1 does 30 KB Swings and 5 Cals then P2 does 30 KB Swings and 5 Cals and so on.

Wednesday 8/21


2 Rounds / 1 Min Each Station

Sit ups
Hollow Hold
*Rest 1 min

KB/DB Push Press
Overhead Hold
*Rest 1 min

Mtn Climbers
Plank Hold
*Rest 1 min

KB Swing
Goblet Hold
*Rest 1 Min

Shuttle Run
Wall sit
*Rest 1 Min

Extra Credit:
Burpee Box Jumps
Ski/Row for Calories x 2

Part 1: Interval work
Part 2: Want a little extra? Work as fast as possible *10 min cap*



Thursday 8/22

15-20 Minutes:
Workup to a heavy set of 5 Deadlifts


100 Meter Farmers Carry
30 sit-ups
100 Meter Farmers Carry
15 Deadlifts (135/115)


Friday 8/23


Hill Loop
50 Double Unders
50 Sit-ups

Flat Loop
40 Double Unders
40 Sit-ups

400m Run
30 Double Unders
30 Sit-ups

200m Run
20 Double Unders
20 Sit-ups

100m Run
10 Double Unders
10 Sit-ups

Endurance grind.



Saturday 8/24

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.
Coaches Choice



Sunday 8/25


4 Rounds
5-8 Strict Pull-Ups
16 DB step-ups (8R / 8L)
20/15 Cals AD


Core Circuit – Coaches Choice