Monday

Strength

Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

Workout

Awful Annie
For time:
50 double-unders
50 sit ups
5 cleans 80/50
40 double-unders
40 sit-ups
4 cleans
30 double-unders
30 sit-ups
3 cleans
20 double unders
20 sit ups
2 cleans
10 double unders
10 sit ups
1 clean

Tuesday

Gymnastics EMOM

EMOM 15
1. 7 Weighted/BW/Supported Pull Ups
2. 7 Strict Toes To Bar/ Target/ High Knees
3. 14 Press Ups

Workout

AMRAP 10
21-15-9
Single Arm DB Clusters 22.5/15
Pull Ups

In remaining time
Max Burpees Over DB

Wednesday

Partner Workout

4 Rounds
P1. 500m Row/ P2.400m Run
15 Hang Power Cleans 42.5/30
10 Press Ups

Rest 1 minute

4 Rounds
P2. 500m Row/ P1. 400m Run
15 Hang Power Cleans
10 Press Ups

Run & Row together
You Go I Go
Hang Power Cleans & Press Ups

Time Cap 35 minutes

Thursday

Endurance

AMRAP 25
12 Push Press 60/40
18 Single Leg V Sits
48 Double Unders

Friday

Strength

Front Pause Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps

Compare to Aug 7th

Workout

5RFT
14 KB Swings 24/16
12 High Knees
10 OH Lunges (5 each side)

Time Cap 12 minutes

Saturday

Endurance

Nasty Nancy
5 rounds:

• 500-m run
• 15 overhead squats 42.5/30
• 15 bar-facing burpees

Teams of 3/4

Athlete 1. 400m Run

Athlete 2. AMRAP
2 Power Cleans + 4 STOH + 8 Air Squats
Weight: 60/40

Athlete 3. Rest

Rotate once the runner is back
Score = Total Rounds of the AMRAP
If team of 4, 2 people rotate together

Sunday

Just Move

6 Rounds
45s On
25s Off

Burpee Box Step Ups
Russian KB Swings
BW Russian Twists
KB Goblet Squats
High Knees