AUG 03
Ride
Complete as many laps as possible in 40 minutes on a Trek Bikes Marlin 8 mountain bike.
Pig Chipper
For time:
10 Pig flips
25 chest-to-bar pull-ups
50 toes-to-bars
100 wall-ball shots (14/20 lb, 9/10 feet)
50 toes-to-bars
25 chest-to-bar pull-ups
10 Pig flips
Inverted Medley
For time:
30-foot unbroken handstand walk over the ramp
8 free-standing handstand push-ups
Unbroken obstacle steps to a 180° pirouette
16 pull-overs
Unbroken obstacle steps to a 360° pirouette
8 free-standing handstand push-ups
30-foot unbroken handstand walk over the ramp
AUG 04
The Alpaca Redux
All for time:
126-foot sled push, starting with all six kettlebells (443/546 lb)
Then 3 rounds of:
2 legless rope climbs
12 kettlebell clean and jerks
42-foot sled push, starting with two kettlebells* (53/70 lb)
*Add two kettlebells to the sled after each round.
Ski-Bag
For time:
30-calorie SkiErg
30 sandbag squats (125/200 lb)
20-calorie SkiErg
20 sandbag squats (125/200 lb)
Time cap: 6 minutes
Helena
3 rounds for time:
400-meter run
12 bar muscle-ups
21 dumbbell snatches (35/50 lb)
AUG 05
Cross-Country 5K
For time:
Run 5K
Intervals
2 intervals for total time:
21 box jump-overs (20/24 inches)
15-calorie row
9 burpee box jump-overs
21 box jump-overs
15-calorie row
9 burpee box jump-overs (36/48 inches)
Rest until 6-minute mark, then:
9 burpee box jump-overs
15-calorie row
21 box jump-overs
9 burpee box jump-overs
15-calorie row
21 box jump-overs
Time cap: 12 minutes
Olympic Total
For load:
1-rep-max snatch
1-rep-max clean and jerk
AUG 06
Muscle-up Logs
5 rounds for time: 7 muscle-ups
1 sandbag over 3 logs
(Rounds 1-4 = (100/150 lb), Round 5 = (125/200 lb)
Parallel-bar Pull
8 rounds for time:
Down-and-back P-bar traverse
30 heavy-rope double-unders
1 section hand-over-hand sled pull
Echo Thruster Final
For time:
21-18-15
Echo Bike calories
Thrusters (85/115 lb) (95/135 lb) (105/155 lb)
Then, 66-foot overhead walking lunge (105/155 lb)