AUG 03

Run Swim Run

Run 1.5 miles
Swim 500 meters
Run 1.5 miles

Cyclocross

3 laps of cyclocross course

Amanda .45

13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches

M 135 lb.   F 95 lb.

AUG 04

Sprint O-Course

Obstacle-course race

1RM Snatch

1-rep-max snatch

Triple-G Chipper

100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses

M 100-lb. dumbbell
F 70-lb. dumbbell

Assault Banger

40/30-cal. Assault Bike
20-ft. Banger

AUG 05

Strongman’s Fear

Move yoke, farmers log and sled 150 ft. across field
*Handstand walk when moving back 
  M 500-lb. yoke, 200-lb. logs, 400-lb. sled
  F 340-lb. yoke, 120-lb. logs, 310-lb. sled

Muscle-Up Clean Ladder

8 rounds for time of:
4 bar muscle-ups
2 cleans, ascending weight

M 225-245-265-285-305-320-335-350 lb.
F 145-160-175-190-205-215-225-235 lb.

Heavy 17.5

10 rounds:
9 thrusters
35 double-unders

M 125 lb.   F 85 lb.
Time cap: 12 minutes

AUG 06

Madison Triplet

5 rounds for time of:
Run 450 meters
7 hay bale clean burpees

M 100-lb. sandbag   F 70-lb. sandbag

2223 Intervals

2 minutes on, 1 minute off:
2 rope climbs
10/7-cal. SkiErg
Max-rep OHS

4th round extended to 3 minutes.
Go until 75 reps of OHS are complete.

 M 155 lb.   F 105 lb.

Fibonacci Final

Men
5-8-13 reps of:
  Handstand push-ups
  203-lb. kettlebell deadlifts
Then, 53-lb. KB OH lunge 89 ft. to finish line

Women
3-5-8 reps of:
  Handstand push-ups
5-8-13 reps of:
  124-lb. kettlebell deadlifts

Then, 35-lb. KB OH lunge 89 ft. to finish line