Thursday, August 9th - Sunday, August 12th

Thursday, August 9th

5 Minutes As Many Rounds As Possible [AMRAP]

Dumpster to Dumpster sprint [~100 Meters] / Walk Back

4 Minutes

Max Rep Pushups

3 Minutes

Max Rep Situps

2 Minutes

Max Rep Kettlebell Swings [55#/35#]

1 Minute

Max Rep Box Jumps [24"/20"]

There will be a 30 second period of transition between movements [ie. with a running clock, the 4 minutes of pushups will begin when the clock hits 5:30, the 3 minutes of max rep situps will begin when the clock hits 10:00, etc.]


We will jog 3/4 of a mile to Morse Hill... We will then Sprint Hill 4, 5 or 6 times... On the Odd # repeats - we will jog/walk back down... On the Even # repeats we will sprint back down... Once done - the team jogs back to ECC


Friday, August 10th


Wallballs [20#/16#]

Muscle Snatch [45#/33#]

Double Unders

A tabata consists of 8sets of each movement, with a 20 second period of work, followed by a 10 second period of rest.  All 8 sets of each movement are completed prior to moving on [ie. 8 sets of Wallballs are completed before moving onto Muscle Snatch].


Saturday, August 11th

5 Rounds

8 Deadlift @ 75% one rep max

Max Rep Muscle Ups


Max Rep Pullups

Max Rep Ring Dips

Athletes will transition to Muscle Ups or Pullups/Ring Dips immediately after each set of Deadlifts.  Rest time between Rounds is as needed, in the 2 - 5 minute range.  Max reps should be until broken, not until injured.


Sunday, August 12th

Amnesty - Pick a workout you missed from the previous week [no repeats]