August 2024

6 rounds 250m run 10 db snatch 70 / 50 3 wall walk

A. back squat 10 – 10 – 10 5 – 5 – 5 3 – 3 – 3 B. Amrap 9 1 – 2 – 3 – 4 – etc burpee toes to bar

8 / 14 / 24 400m run 40 situps 250m run with ball 25 wall balls 100m farmer carry 35/50 KB / DB 10 cal bike / ski

8 / 13 / 24 A. 7 sets building 2 push jerk + 1 split Jerk B. amrap 9 10 – 20 – 30 – 40 – 50- 60 double unders 5 – 10 – 15 – 20 – 25 – etc push ups

8 / 12 / 24 amrap 20 15 cal machine 10 strict pull ups 6 squat cleans 135 / 85

8 / 9 / 24 3 rounds 15 power snatch 95 / 65 50 double unders straight into 3 rounds 15 push jerks 30 situps

8 / 8 / 24 A. front squat from ground emom 5 x 3 reps emom 5 x 2 reps emom x 1 rep B. relay race amrap 10 you go I go 100m 100m suitcase carry 100m medball carry 100m run

8 / 7 / 24 8 x 2 min amrap – rest 2 min 250m run Odd : max cal machine Even : max burpees

8 / 6 / 24 20 min amrap 10 deadlifts 155 / 105 10 box jumps 24 / 20 10 ring dips

8 / 5 / 24 A. 10 x 3 back squats build for 5 sets to 85% back off to 70% and do 5 sets across B. amrap 9 1000m row max reps 14 #