August 22 - August 28

Monday

A1) 5 Sets (RPE-8):
AMRAP-1:
- 5 DL (tough UB, ~60%)
- 10 Russian KBS (53/35)
- Max cal EB
*rest 1min

A2) 5 Sets (RPE-8):
AMRAP-1:
- 5 Front squat (tough UB, ~60%)
- 10 Jump squat
- Max cal row
*rest 1min

*rest 5min after A1
*score = total cals divided by 5

Tuesday

"6 Layer Burrito" 6RFT:
- 400m Run
*after each respective run:
1 - 400/300ft Prowler (empty)
2 - 200ft Lunge
3 - 100sec Dball wall sit (100/70)
4 - 400m farmer walk (35/20 per hand)
5 - 200/150ft Prowler (90)
6 - 100sec Dball bearhug (100/70)

*Athletes can choose order of movements, but all will be completed

Wednesday

A) Build to heavy set w/great form:
- 10-rep overhead squat from floor

B) “Freddy Fibbonaci”
5RFT:
- 3 C2B
- 5 Power snatch (95/65)
- 8 DB Z-Press (35/20 per hand)
- 13 Burpees over Barbell

Rx+
- RMU
- Squat snatch (135/95)
- Strict HSPU

Thursday

A) Build to tough variation for 1 rep:
- Rope climb

B) "Yodeling Annie"
FT:
50-40-30-20-10
- Anchored situp
- Double unders
*1 RC after each set of DU

RX+
- 1 RC after situps & DUs

Friday

6 Alternating Sets (RPE-5):
A1) AMRAP-5:
- 500/450m EB
- 8 Barbell bent over row
- 15sec overhead hold

A2) AMRAP-5:
- 250/200m row
- 8 Double DB curl to press
- 8 DB back flies
*rest 30sec after each set

Saturday

"Kicked Off the Island"
FT (teams of 3):
Partner 1:
- 2mile run
at same time…
Partners 2&3:
3RFT:
- 100 Air squats
- 80 Hollow rocks
- 60 Jump lunges
- 40 T2B

*1 person works, 1 rests
*2 scores added together (total time for run + total time for metcon)