Week of Workouts: 13-19th August 2018

MONDAY: Fitness + Performance: 1. Back Squat - Build to 10 Rep Max 2. 3 Rounds For Time: 800 Meter Run 30 Calorie Row Sweat:20 Min EMOM: 1. 15/12 Calorie Bike 2. 20 Bent Over DB Rows 15/10kg 3. 15/12 Calorie Ski 4. 20 Alternating Step Ups 24/20" Post: 10 Min Alt EMOM: Odd: 5 Ab Wheels Even: 15 V Ups

TUESDAY: Fitness + Performance: “Napalm” 2 Rounds For Time: 10 Bar Muscle-ups 20 Bar-Facing Burpees 30 Deadlifts (102.5/70kg) 40 Wallballs (12/9kg) (10ft)

WEDNESDAY: Fitness: For time: 3 Rounds of 'x' 50/35 Calorie Row 3 Rounds of 'x' 50/35 Calorie Row 3 Rounds of 'x' 1 Round of x: 7 Front Squat (35/25kg) 3 Strict Supine Pull Ups 7 Burpees Performance: “Fire Alarm” For Time:

3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test 1 Round of Bergeron Beep Test: 7 Thrusters (35/25kg) 7 Pull-ups 7 Burpees Compare to 8/8/17 Wacey 16.00 Prue 15.48 Sweat:E7MOMx4 50 Double Unders / Single Skips 40 Sit Ups 30/24 Calorie Bike 10m Prowler Up and Back 60/40kg *6 minute cap per round.

THURSDAY: Fitness + Performance:

In 2 teams: 6 minutes on, 2 min rest 4 Rounds for Max Reps: Buy In: 6 Prowler Push and Pull 120kg 12m In the remaining time: 2 Rounds Max Ski Erg Calories 2 Rounds Max Bike Calroies *Complete your prowlers as fast as possible and then get on to your Ski or Bike. **2 Bikes and Ski Ergs per team. Toss of coin decided who does what movement first, alternate between Bike and Ski each round. ***2 females are allowed to push the prowler at once.

Gymnastics: Kipping Pull Ups

FRIDAY: Fitness + Performance: 1. Power Clean + Front Squat + Push Jerk - Build to a Heavy in 10 minutes 2. “Wise Men” AMRAP 3:Macho Man (60/42.5kg) Rest 3 Minutes AMRAP 3: Macho Man (70/47.5kg) Rest 3 Minutes AMRAP 3: Macho Man (82.5/60kg) 1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

SATURDAY: Fitness + Performance: '4 Rounds: for time (In Pairs, once person working at time) 400 Meter Run (together) 20 Pull-ups 30 Push-ups 40 AbMat Sit-Ups 50 Air Squats

SUNDAY: Rest Day Open Gym 10am - 12pm Post results to Beyond the Whiteboard.