Mon. Aug. 16

Recovery Week!

Use Light to Medium Weight

10 Thrusters
10 Push ups
10 Lunges
10 Pull ups
10 Front Squats

Fri. Aug 13

Run 800 M
Do 15 Burpulls
Run 600 M
Do 9 Burpulls
Run 400 M
Do 3 Burpulls

Burpulls – burpees done under a pull up bar
- Do a Burpee, as you jump back up grab the pull up bar and do a pull up

Thurs. Aug 12

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: Body weight
Bench press: ½ BW
Clean: ¼ BW

If these weights are too heavy, you can scale it down. However, remember this is the last rough week before the Recovery week. Get at it!

Tues. Aug 10

3 Rounds:

15 Frog Hops
20 Wall Balls
25 Pushups
30 Squats (with weight)
50 Crunches
2 minute Jump Rope or 15 Burpees


Once completed:
Stabilizers 3 Front, 3 Right, 3 Left: 50 seconds on, 10 sec off

This will be the last week of hard workouts, make sure you're giving it your all. Next week will be a week of recovery. Then we will get back to it as season is fast approaching!

Mon. Aug 9

400 M Run

8 Rounds of:
4 Pull Ups
4 Dips

100 Full Sit Ups

8 Rounds of:
4 Burpees
4 KB Swings

400 M Run