August 31

1. Deadlift Ladder. Up ten lbs every minute. Guys start at 405, girls 225. Next cycle of 1s will be mostly explosive lifts since this one was all slow lifts.

2. Games Chipper
    10 ohs 155/105
    10 jumps over box(you can land on top) 24/20
    10 axle thrusters 135/95
    10 power clean 205/125
    10 toes to bar
    10 burpee muscle up
    10 toes to bar
    10 power clean
    10 axle thrusters
    10 jumps
    10 ohs
 
3. 15 clapping push ups
    50 double unders
    rest 60 sec x4

4. 200m row rest 60 sec x8

August 30

1. Front sqt ladder. Guys start at 245 and up by ten every minute. Girls start at 135 and up by ten every minute until 205 bar, then up by 5s.

2. 15 wall ball 40/30 scale as needed
    15 ring dips
     rest 90 seconds x3

3. Wearing a weight vest 20/10 lbs. Do a standing vertical leap, reset and repeat for a total of 3 jumps, rest 30 seconds x10. Each jump is all out as high as you can get.

4. 5 rounds
    1 rope climb on 20+ foot rope/ 2 climbs on a 15 foot rope.
    20 yard sled drive. Make it heavy.
   
5. 50m Sprints while dragging a sled. Sled should slow you down but should still be able to move quickly so make sled as heavy as you need depending on the surface your on. Rest 60 sec x10

August 29

1. Bench Press Ladder. 1 rep every minute. Can be multiple attempts in a minute. Guys start at 205 up by tens. Girls start at 105 and up by tens till 145 then up by 5s. Go up by 5s from the start if you think your max is under 145.

2. 4 rnds
    25 db thrusters 35s/25s
    25 chest to bar

3. Hold a push up position for 1 minute rest 30 sec, Hold the bottom of push up position for a minute with chest just off the ground rest 30 sec, Hold plank position on elbows for a minute.

August 28

1. Strict Press Ladder. Guys start at 135 and up by 5s. Girls start at 85 and up by 5s.

2. Hang Power Clean 10 reps rest 90 seconds x3 225/155. Scale as needed.

3. 21-15-9
    DL 225/155
    HSPU
    Regional Standards

4. Hop over box then spring over the next for ten boxes. 7 sets. rest as needed.

5. 20 Yard Shuttle Sprints. Set up 2 cones 20 yards apart. Start at one sprint and touch the other then back to the first. Each touch counts as 1. Do 5 touches. Accelerate and change directions as quick as possible. Rest 60 seconds x10

August 27

1. Back Squat Ladder. Do one rep every minute, you can do multiple attempts in a minute. Guys start at 315 and up by 10s. Girls start at 155 and up by tens until 205 then go up by 5s. If the starting weight is to close to your max than just start with a lighter weight.

2. 10-8-6-4-2 Power snatch 165/110. Rest 90 seconds between sets.

3. 3 Rnds for time
    8 front squat 225/155
    8 muscle ups
    then immediately into 30 burpees jump over a box. 24/20 inch

4. 10 Squat jumps for max height 90 sec rest x5. For a squat jump you go into a squat and explode out of it getting as vertical as you can. As soon as you land you immediately drop into the next squat.

5. 2 rnds for time
    run 400 m
    row 500 m

August 25

Swim about 500m then run about 4 miles

August 24

1. DL 3 sets of 3
    Bench 3 sets of 3

2. 21-15-9
    Walking lunge steps holding dumbells 55/35s
     HSPU on 45 lbs plates

3. Dumbell Grace. 30 Clean to Overhead 70/45 lbs dumbells

4. Prowler push 50 feet rest 90 seconds x8. Very heavy.