Workouts for the Week: August 26 - August 31

Monday, August 26th

The Workout on Monday, August 26th consists of Part A and Part B. All Athletes will complete Part A. Choose either option one or option two for Part B.

Workout Part A: As Many Rounds as Possible in 14 Minutes - With a Partner - Relay Style

5 Pullups
7 Handstand Pushups
9 Calorie Row

RX+ - Wear a Weight Vest (20/14)

Workout Part B: Option One - Begin 4 minutes after completing Part A - For Time

5 Rounds: With a Partner - No Weight Vest
40 Single Dumbbell Hang Clean and Jerk (50/35)
20 Bar Facing Burpees
10 Deadlifts (315/225)

Workout Part B: Option Two - Begin 4 minutes after completing Part A - For Time

5 Rounds: With a Partner - No Weight Vest
40 Single Dumbbell Hang Clean and Jerk
20 Bar Facing Burpees
20 Sumo Double Kettlebell Deadlifts


Tuesday, August 27th

Workout: For Time - 35 Minute Cap - Courtesy Chad Williams

20-1 Air Squats
1-20 Burpees to a Target

Complete as 20 Air Squats + 1 Burpee, 19 Air Squats + 2 Burpee, 18 Air Squats + 3 Burpee, etc…

Compare to January 11th, 2019.


Wednesday, August 28th

Strength: 15 Minutes - Find a Heavy Complex

1 Power Clean
1 Hang Power Clean
1 Squat Clean
1 Hang Squat Clean
1 Split Jerk

Workout: “Pennies” - For Time - 20 Minute Cap - Inspired by Misfit Athletics

6 Squat Cleans (225/155)
6 Bar Muscle Ups (Scaling: 10 Pullups)
400m Run
6 Squat Cleans (225/155)
6 Bar Muscle Ups
400m Run
6 Squat Cleans (225/155)
6 Bar Muscle Ups
400m Run
6 Squat Cleans (225/155)
6 Bar Muscle Ups


Thursday, August 29th

Choose either the CrossFit Workout or Fitness Workout on Thursday, August 29th.

CrossFit Workout: For Time

50 Wall Balls
40/30 Calorie Row
30 Shoulder to Overhead (115/75)

Fitness Workout: For Time

50 Wall Balls
40/30 Calorie Row
30 Dumbbell Push Press


Friday, August 30th

Conditioning: 15 Minutes

Sled Sprint + Farmers Carry + Assault Bike

 Workout: For Time - Inspired by Bergeron

200 Double Unders (300 singles)
1 Mile Run
75/50 Calorie Row


Saturday, August 31st

Workout: As Many Rounds as Possible in 18 Minutes - With a Partner

8 Thrusters (95/65)
10 Toes to Bar
12 Box Jumps (24/20)