August 2016

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 21-18-15-12-9 reps of: Back Rack Lunges (95/65) Medicine Ball Clean – Wall Ball (20//14)

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day For Time: 15 Thrusters (115/85) Run 200m 20 Thrusters Run 400m 30 Thrusters Run 800m

Strength Deadlift 5×5 (increase weight each set) Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day AMRAP 12 min. 6 KB Alternating Snatches (adv. Power snatches 95/65) 10 V-ups

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day “Fractured Angie” 3 Rounds for Time: (adv. 5 Rounds) 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day For time: 60 Sit-ups (adv. GHD) 30 Overhead Squats (MOD – Seated Overhead Squats) (adv. 95/65) 40 Sit-ups 20 Overhead Squats (95/65) 20 Sit-ups 10 Overhead Squats (95/65)

Warm-up Row or Run Soft Tissue Work Movement Prep Strength Push Press 5-3-1 (increase weight to find 1RM) Workout of the Day 12 min AMRAP (For Total Reps) 50 Russian KB Swing (70/53) 50 Double Unders *3 Burpees EMOM (adv. 5 burpees EMOM)

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day Run 800m (1 mile) 30 Clean & Jerks (MOD – HPC’s) (adv. 135/95) Run 800m (1 mile)

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day AMRAP 18 min. 6 Stone to Shoulder (93/73) 12 KB Step-ups (adv. KB Overhead Step-ups 20lb/10lb) 15 Push-ups