Have you signed up for the Nutrition Challenge yet? Go ahead and click here to do that.

Warm Up:
2 Min Run-Bike-Row
THEN 1 ROUND
1 Empty Bar Burgener Warm Up
4 Pull Ups
8 Empty Barbell Bent Over Rows

Workout:
“Teamed Up Tuesday”
6 Rounds
200m Run I go You Go
14 Toes to Bar
4 Bar Muscle Ups

Split the work however you want to with your partner, with one person working at a time. You each will run 200m But 1 at a time.
Split the work so you both aren’t resting at the same time, someone should always be working.

REMEMBER THIS IS THE LAST WEEK TO GET SIGNED UP FOR THE NUTRITION CHALLENGE. Even if you missed the meetings we can still set you up on the apps and give you the information you need. It’s also the last week for the Check-In Challenge, we pick that $100 Winner on Sunday September 1st.

Warm Up:
3 Minute Row-Bike-Run
THEN
2 Rounds
6 Cossack Squats
5 MedBall Clean
4 Empty Bar Strict Press

Strength:
8 Minute EMOM
4 DB Rows Each Arm
6 DB Strict Press
8 DB Floor Press
1 Max Se of Pull Ups

Workout:
27-21-15-9
Wallballs 30/20
Box Jump Overs
Russian KB Swings (53/35)

Be smart on how you are going to go through those heavier wallball sets. Challenge yourself to use one heavier than you normally use BUT still use one where you are hitting the target.

Workout:
Find A Partner
**45 MINUTE TIME CAP**
5 Rounds For Time:
50m Dumbbell Farmer’s Carry
50m Dumbbell Walking Lunge
12 Dumbbell Burpee

REST 5 MINUTES

30-20-10
Dumbbell Power Clean
Dumbbell Push Press

REST 5 MINUTES

3 Rounds For Time:
24 Dumbbell Squats
30 Dumbbell Bench Press
18 Toes-to-bar
Men: Two 50-lb. Dumbbells Women: Two 35-lb. Dumbbells

DON’T FORGET The Nutrition Challenge meeting is TODAY AT 11am. You DON’T have to be signed up to attend the meeting, we can answer any questions you have before you get set up. Click here for the link to register.

ENDURANCE:
Option 1:
Mile Time Trial Run
To properly warm up for the mile Run two 800’s slowly. On the second 800m, sprint for 10 seconds, run slow for 20, sprint 10, run slow ext. You want to be completely warmed up before you run this all out mile. We are retesting in 8 weeks.
Option 2:
Row 4000 Meters immediately into
“Death Race”
5 Rounds for Time
15/10 calorie Assault Bike
10 Burpees

MOBILITY AT 9AM

WORKOUT:
Going Solo Today
RX: Buy In-50 Burpees
3 Rounds
800M Run
80 Double Unders/80 Singles
21 Push Press 115/85
Cash Out-50 Burpees

SCALED:Buy In-30 Burpees
3 Rounds
600M Run
80 Singles
21 Push Press 95/65
Cash Out-30 Burpees

Don’t forget about the Nutrition meeting tomorrow at 11am. You do NOT have to be part of the challenge to attend. If you are ready to register just click here.

Warm Up: 2 Min Bike-Run-Row
2 Rounds
10 Lunges
8 Good Mornings With Empty Barbell
6 Strict Press

Strength:
Back Squats
10 Min EOMOM
5 Reps Starting at 65% Going to 85%

20 Min AMRAP
7 Power Clean and Jerks RX: 135/95 INT: 115/85 BEG: 95/65
7 Bar Facing Burpees
200m Run

You should be pushing for 5 Rounds as your score for this workout. It is 20 minutes so keep a steady pace .