August

4:00p Open Gym 5:00p Kettlebell Club 5-7p Weightlifting Club 7:00p Powerlifting Club

4 rounds for time: 400m Run (rest 1:00) For time: 21 Weighted Sit-ups 53/35 15 Toes to Bar 9 Bar Muscle-ups “You have power over your mind – not outside events. Realize this, and you will find strength.” ~Marcus Aurelius

For load: Power Clean 3-3-3 @ 80% (rest 1:30) Every 1:00 for 10:00 Odd Min: Chest to Bar Pull-ups Even Min: Push-ups (Pick reps prior start. Do not push to failure) For time: 30 Burpee Toes to Bar “Remember, if you ever need a helping hand, it’s at the end of your arm. As you

12-2p Open Gym

7:30a Running Club at Corona del Sol High School Track 8:00a Open Gym 9:00a Team Workout 10:00a Open Gym 11:00a Romanian Conditioning 12-2p Weightlifting Club

“13.3” AMRAP 12:00 150 Wall Ball Shots 20/14 90 Double Unders 30 Ring Muscle-ups (record time at completion of each movement) “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you’ll be successful.” ~Albert Schweitzer

4:00p Open Gym 5:00p Kettlebell Club 5-7p Weightlifting Club 7:00p Powerlifting Club

For time: 7 D-Ball Over the Shoulder 150/80 300m Row 1000m Run 300m Row 7 Bar Muscle-ups “Gradually… over time… you increase your work capacity with gradual, patient, and persistent effort.  Generally the “weakest” link will, by necessity, dictate the rate of progress. Everything you have done so far before the last “workout” has allowed/prepared

5 rounds for time: 21 Double Unders 15 Wall Ball 20/14 9 Toes to Bar (each exercise must be unbroken) “Disregard your complaints and discover your gratitude. Release your trouble and restate your blessings.” ~Unknown Author

3 rounds for load: 3 Clusters (rest 1:30) Every 1:00 for 10:00 Odd min: Ring Muscle-up Even min: Chest to Bar Pull-ups (start every min w/ 15 double unders) 3 rounds for load: 3 Overhead Squats (rest 1:30) “To go against the dominant thinking of your friends, of most of the people you see every