August 20 - 25



a: Warm Up

2 rounds:

10 spiderman passing through squat

1 min p/s standing hip CARs holding rig upright

5 pause squat jumps


Daily Skill specific Warm up


b: Strength Superset

b1: Barbell Back Rack Forward stationary alternating lunge 3x16 (8p/s)

b2: Reverse-banded nordic curl 3x5


c: Metcon

For time:

100 Dual DB Front Squats 22.5/15

Perform 3 Dual DB Burpees at the top of every minute. Including the first


Cap: 12 min


d: Cool Down

2 min pigeon p/s






a: Warm Up

2 rounds:

5 static inchworm + pushup

30 sec hang

1 min p/s half kneeling Thoracic rotation against rig


Daily skill specific warm up


b: Strength circuit

b1: Barbell Front-Rack-Width Bench 3x8 Tempo 1111  (set up with plate stacks if necessary)

b2: Barbell Underhand Pendlay Row 3x8 Tempo 1111 TUT 32 secs


c: Metcon

12 min AMRAP

In Pairs

Break work up however

4 STOH 95/65 (Rx+ 115/75)

8 Hang Power Clean

12 Wall Balls


d: Cool Down

Accumulate 2 min hang






a: Warm Up

2 rounds:

10 (5 p/s) traveling side lunges

20 (10 p/s) SL bridge walk

10 (5p/s) Superman rock


Daily skill specific warm up


b: Strength Superset

b1: Banded HEAVY Russian KB Swing 3x5

b2: Barbell Hip Thrust 3x8


15 min EMOM

1: Dual DB Renegade Row (no push up) 10 reps (5 p/s)

2: SA KB OH, SA KB by side walking lunge 6 p/s

3: SB Clean to Front Rack 4-6 reps


d: Cool Down

2 min twisted lizard p/s






a: Warm Up

10 twisting bear passing through downdog

30 sec p/s wrist CARs

10 Pike leg lifts


Daily skill specific Warm Up


b: Gymnastics Circuit 15min EMOM

1: WF HS Hold 10-40 secs

2: 5-10 Strict Dip with 2 sec pause at top and bottom of dip or Ring Push Up with pauses

3: 2-8 Strict Pullup with 2 sec pause chin-over or 5-15 sec pronated chin over bar hold


c: Metcon

Partner Intervals

For time:

Round for round

4 rounds each

Run 400 or Row 500m


d: Cool Down

Wrist Extension 2 min

Roll Feet 2 min

Ankle Stretch 2 min p/s






a: Warm Up

10m Lizard Crawl

1 min p/s ankle CARs

10 squat to stand


Daily Skill specific warm up


b: Metcon

20 min AMRAP

50 DUs/100 singles

20 Pistols (Scale to HIGH box step ups 30/24)

50 DUs/100 singles

20 DB Snatch 22.5/15

20 DUs/100 single

20 SA DB OHS (10 p/s). Scale to SA DB Thruster

Straight into

c: Strength

15 mins to build to heavy 1 Power Clean + 3 Front Squat (2 sec pause in bottom and top)

until 35:00 on clock


Cool Down:

2 min Frog






a: Warm Up



2 rounds

1 min p/s shoulder CARs

10 cossack (5[/s)


Daily Skill specific Warm Up


b: Strength

10 min EMOM

3 OHS with 2 sec pause in bottom and overhead


c: Metcon

20 min EMOM in PAIRS

1: 5-10 synchro pull-ups (chin over bar same time) (scale to jumping pullup)

2: 5-10 synchro Dual DB Thruster (DBs over head at same time)

3: 5-10 synchro burpee to plate (feet on own plate at same time)

4: Rest


dL Cool Down

2 min Lying banded Hammy p/s