August 7th thru the 12th

7 Aug

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.)

August  9th and 10th

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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