WARM-UP
1 ROUND
200m Run
10/10 Leg Swing
10 Calf Raises
10 Alt Walking Toe Touches
10 Alt Open the Gate Hip Openers
Into…
1-2 ROUNDS (Time Permitting)
1:00 Bike RPM 45-55
10 Kang Squats
10 Alt Cossack Squat
6 90/90 Rotations
10 Glute Bridge
10 Air Squats
STRENGTH (ALL) — 8-6-4 | 8-6-4* Back Squat
Back Squat for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps
#4: 8 reps
#5: 6 reps
#6: 4 reps
WORKOUT (PEFORMANCE)
3 ROUNDS FOR TIME
400m Run
20/15 Cal Assualt Bike*
40 Air Squats
(Score is Time)
WORKOUT (FITNESS)
3 ROUNDS FOR TIME
400m Run
15/12 Cal Assault Bike*
30 Air Squats
(Score is Time)
OPTIONAL COOL DOWN (ALL)
FOR RECOVERY
5:00 Foam Roll Legs or 5:00 EZ Bike
EXTRA CREDIT (ALL)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Split Jerk
(Score is Weight)
2.) 3 SETS
Max Reps Chest to Bar Pull-Ups*
*If unable to complete more than 7-10 Reps, complete Max Reps of Feet Elevated Ring Rows.
-Rest 3:00 b/t Sets-