Thursday, August 30th

Buy In:

5 Minutes of "Cindy"

"Cindy" consists of 5 Pullups, 10 Pushups, 15 Air Squats

2 minutes after "Cindy"

5 Rounds for Time

15 Toes to Bar

10 Box Jumps [24"/20"]


20X (10 seconds on: 20 seconds Rest)

Try to cover the same distance each time!


Friday, August 31st

4 Rounds of 3 Minutes work : 2 Minutes rest

3 Burpees

4 Handstand Pushups

5 Deadlifts @ Bodyweight

Athletes will perform 3 minutes of work, completing as many rounds of the above sequence as possible.  This is followed by 2 minutes of rest.  Athletes will repeat this cycle 4 times, accumulating as many rounds as possible.  Each round begins where the previous round left off.


Saturday, September 1st

5 Rounds

400 Meter Run

400 Meter Row

There is a 1:1 Work:Rest ratio between movements.  As an example, if your run takes 90 seconds, you will rest for 90 seconds before hopping on the rower.  If your row takes 80 seconds, you will then perform your next run 80 seconds later.  There is a total of 5 runs AND 5 rows in this workout.


Sunday, September 2nd

Due to the move, Sunday's workout will be "Annie"


Double Unders