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1755 Colorado 66

Estes Park, CO 80517

(970) 227-0499

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Thursday August 29

Complete as many rounds as possible in 15 minutes of: 20 sit-ups 10 Turkish get-ups with a 10/20-lb. dumbbell (5 each side) 20 sit-ups 30 single-arm overhead squats with a 10/20-lb. dumbbell Scale: unweighted tgu, goblet squat or pvc

Monday August 26

15-12-9 reps for time of: 45/65-lb. thrusters Pull-ups Rest 3 minutes 12-9-6 reps for time of: 45/65-lb. thrusters Pull-ups Rest 3 minutes 9-6-3 eps for time of: 45/65-lb. thrusters Pull-up

Saturday August 24

For time: 50 box jumps, 24-inch box 50 jumping pull-ups 50 kettlebell swings, 1 pood 50 walking-lunge steps 50 knees-to-elbows 50 push presses, 45 lb. 50 back extensions 50 wall-ball shots, 20-lb. ball 50 burpees 50 double-unders Scale: 30 or 20 reps

Monday August 19

Shawn - scaled For time: Run 2 miles Run in 5-minute intervals, stopping after each to perform 35 squats and 35 push-ups before beginning the next 5-minute run interval Scale: 1 mile, 20 reps every 400 m