August

For time: 800M Run 800M Row 2:00Min Sprint on Bike 100 Sit-ups 400M Run 400M Row 1:00Min Sprint on Bike 50 Sit-ups 200M Run 200M Row :30Sec Sprint on Bike 25 Sit-ups

10:00am Run Ridgeline Evening workouts at normal times. Rest as needed between sets: Press: 5-5-5-5-5 Thruster: 10-10-10-10-10 KB Swing: 15-15-15-15-15 MB Sit-up: 20-20-20-20-20

For time: 400M Run 15 KB Swings 53lbs/35lbs 15 Burpees 15 Pull-ups 400M Run 12 KB Swings 12 Burpees 12 Pull-ups 400M Run 9 KB Swings 9 Burpees 9 Pull-ups

Power Clean: 2-2-2-2-2 Push Press: 2-2-2-2-2 Deadlift: 2-2-2-2-2

Prowler Challenge: 8 x 40 yards with 1:00 recovery

Add your times for a total. Work to Rest is 1:1 1000M Row 750M Row 500M Row 250M Row

Clean: 2-2-2-2-2 Jerk:  1-1-1-1-1 Front Squat: 2-2-2-2-2

For time: KB Swing 40-32-24-16-8   Pull-up 20-16-12-8-4

For time: 200M Run 250M Row 25 Squats 25 Sit-ups 25 Push-ups 400M Run 500M Row 50 Squats 50 Sit-ups 50 Push-ups 200M Run 250M Row 25 Squats 25 Sit-ups 25 Push-ups  

KB Snatch 3-3-3-3-3 (each arm) Weighted Pull-up 3-3-3-3-3 Press 3-3-3-3-3