Week of Workouts: 6-12th August 2018

MONDAY: Fitness + Performance: A.Front Rack Reverse Lunge 3 Sets of 12: 40%, 45%, 50% *Percentages based off 1RM Front Squat B. Alternating Tabata x 8 Minutes: Back Squat (20/15kg) Double Unders Sweat: Deck of Cards: In teams of 2: Most Cards completed in 25 Minutes wins Diamond: Burpee Box Jump Club: Ski Erg Spade: Calorie Row Heart: Calorie Bike Joker: 400m Run

TUESDAY: Fitness: A. EMOMx10 1 Power Clean and Push Jerk < 80% B. 5 Rounds for time: 5 Push Ups 5 Deadlifts 90/65kg 10 Chest to Bar Pull Ups Performance: A. See Fitness. *If you did Weightlifting yesterday: 2 Clean Pulls EMOMx10 @ 105% B. 5 Rounds: 5 Power Clean and Jerks (70/47.5kg) 10 Chest to Bar Pull-ups

WEDNESDAY: Fitness + Performance: "Fortitude” Alternating EMOM x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row Odd – 15 Burpees *Pick a number you can maintain to begin with. You don't want much variance throughout the 30 minutes. Sweat: 20 Min AMRAP 20 Russian KB Swings 24/16kg 20 Cal Bike 20 Step Ups 20 Calorie Row 20 Hip Raises (each side) 20 Banded Presses 20 Cal Ski 20 Banded Good Morning

THURSDAY: Fitness:

3 Rounds for time: 50m Front Rack KB Carry 32/24kg 50m Farmers Carry 32/24kg 25 Calorie Bike 10 Sandbag Zercher Squats 65/45kg 5 Rope Climbs

Performance:

3 Rounds for time: 50m Front Rack KB Carry 32/24kg ​50m Farmers Carry 32/24kg 25 Calorie Bike 10 Sandbag Zercher Squats 65/45kg 1 Legless Rope Climbs 4 Rope Climbs Gymnastics: Toes to Bar & Straight Arm Pulling (Check out our Gymnastics schedule here: )

FRIDAY: Fitness: “Cement Mixer” On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar Compare to 3/4/17 Pete D'Alessandro 14.16 Performance: See Fitness.

SATURDAY: Fitness: Teams of 3: AMRAP 7: 100/70 Calorie Assault Bike Max Burpee Box Jump Overs 24/20" Rest 3 Minutes AMRAP 6: 75/50 Calorie Assault Bike Max DB Front Rack Lunges (22.5/15kg) Rest 3 Minutes AMRAP 5: 50/30 Calorie Assault Bike Max DB Thrusters (22.5/15kg)

Performance: ”Limitless” Teams of 3: AMRAP 7: 100/70 Calorie Assault Bike Max Clean and Jerks (60/42.5) Rest 3 Minutes AMRAP 6: 75/50 Calorie Assault Bike Max Power Snatches (50/35kg) Rest 3 Minutes AMRAP 5: 50/30 Calorie Assault Bike Max Thrusters (42.5/30kg)

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