We are off to the islands for a week, so here are the next three workouts. Please do not fear them, for you will all be successful in your endeavors.
August 7th and 8th
Seven rounds for time of:
7 Pull-Ups
7 Box Jumps 24″
7 Dumbbell Ground to Overhead (do this as a squat clean thruster) 40/30/25
(You will complete this workout in teams of two, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds. If you are going solo take a break as long as it took you to the previous round, or you could go hard on yourself and take a shorter break.)
Workout of the Day
A.
Four sets of:
Back Squat x 3 80%+ 1RM (make sure all four sets are 80% or higher)
Rest 20 seconds
Pull-Ups (do kipping or butterfly) x Max Reps
Rest 3 minutes
B.
Two sets for times of:
Row 500 Meters
30 Wall Ball Shots 20/14
15 Toes to Bar
Rest 4 minutes
One person will start then after they are done the next person will start.
August 12 and 13
A.
Four Sets of:
Deadlift x 5 75%+ (again make sure all 4 sets are above 75%)
Rest 2 min
Ring Dips x 7 (if you can do strict do them, make sure you can barely get the 7 done or break into 2 sets)
Rest 2 min
B.
50-40-30-20-10
Air Squats (do your best to get through these unbroken, slow the pace if need be)
Situps
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