| August 31 | ||||
| 8/31 | 9/1 | 9/2 | 9/3 | 9/4 |
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY |
| AMRAP 7:00 | 3 Rounds: | With a partner: | 4 Rounds: | 3:00 Row OR 3:00 Bike |
| 10 Band Goodmornings | 3 Inchwom Push-ups | AMRAP 8:00 | 5 KB Swings- Light | then... 2 Rounds: |
| 10 Glute Bridges | 10 Downward dog to Low lunges* | Partner 1 Rows | 5 Goblet Squats | 10 TRX/ Ring Rows |
| 10 Cal Row | 10 Fire Hydrants each leg* | Partner 2 complete: 10 Sit-ups, 10 Ring/TRX Rows, 10 Ring/TRX Chest Flys | 20 Double/Single Unders | 10 Push-ups |
| Band goodmornings: https://youtu.be/fjI2r04NcbU | 10 Cal Bike | Switch when partner finishes reps | 20 sec Active Bar Hang | 10 Rolling Scorpions* |
| Single Leg RDL Hold Balistic Kettlebell hold | Handstand Hold on wall | 2 sets with band: | 2 sets of 6 Dumbbell High Rows each arm | Bent over Trap 3 Raise with 2.5 or 5lb Change plates |
| 2 sets of 30 sec/leg | 2 sets of 20 sec hold | 10 Face Pulls* + 10 Pull-Backs | Hold the top of each rep for 3 seconds | 45 Seconds each arm |
| https://youtu.be/x_3he9iBerc | *For those not comfortable/ Unable yet, 20 sec Box Pike Hold | https://youtu.be/WzKuFpIM5sI | https://youtu.be/tarksGm8WE0 | |
| Strength: Deadlift | Conditioning: | Strength: Chin-up (underhand grip pull-up) | Conditioning: | Body Building: |
| Find Heavy 3 Rep Touch n' Go | 5 rounds: | 4 to 5 sets of 8-10 reps | 5 rounds for time | Tri-set: 3 sets |
| 2:00 AMRAP of | -Scale up by holding dummbell between legs or using a weight belt | 20 Alternating Dumbbell Snatches 45/35 | Bent over Barbell Rows x 12-15 reps | |
| Conditioning: "IF-23" | 3 Sets of Dumbbell Macho Man | -Scale down by using a band to assist | 30 Air Squats | Dumbbell Chest Flys x 12-15 reps |
| 4 Rounds for time: | Max Cal Bike in remaining time | Conditioning: | 40 Double unders/ 80 Single unders | Dumbbell alternating Curls x12-15 reps/arm |
| 23 Wall Balls 20/15 | Rest 2:00 between AMRAPS | With a Partner, Row 5,000m | ||
| 17 Push ups | Switching every 500m, Partner not rowing must do: | Conditioning: AMRAP 8:00 | ||
| 11 Kipping Pull-ups | "Macho Man"= 3 Power cleans, 3 Front Squats, 3 Shoulder to overheads | AMRAP until partners switch: | 5 Burpees Box Jumps | |
| Go hard and all out in the 2 min | 5 "No push-up" Burpees, 10 Ball Slams, 15 Sit-ups | 10 Alt. Single leg V-ups | ||
| 3 min bike easy pace | Pigeon Stretch- 2 min/side | Thoracic rig Stretch- 2min | Rig Hinge and Twist Stretch- 1 min/side | Thread the needle Stretch- 1 min/side |
| https://youtu.be/tYY-cqNjuVA | https://youtu.be/9aJ-lH6iOC4 | https://youtu.be/PpevTnGCIcE | https://youtu.be/9t3_kit2n7Q | |
| Looking for touch n go deadlifts, need to hang onto the bar and control the down | Downward Dog to Low Lunge: https://youtu.be/bbINCXlFTw4 | No Push-up Burpee | Looking for a sustainable pace across all 5 rounds | Rolling Scorpion: https://youtu.be/mS0eD-ggg6Y |
| Fire Hydrants: https://youtu.be/9gU_57jEDn0 | https://youtu.be/5Fmj9FZR9eI | |||
| For the conditioning segment, split the class into 2 or 3 groups and have the time set to go off ever 2 min | Face Pulls: https://youtu.be/odocy4geyBc | Rest about one minute between movements and sets for the bodybuilding today | ||
| The goal is to SPRINT the 2:00, as hard of an effort as possible | Pull-backs: | Tough effort on the conditioning today | ||
| Enjoy the earned long rest and try to repeat the effort again, goal is same amount of cals on the bike | https://youtu.be/hh0hABO25Ig | |||
| TO DO | ||||
