August 7-August 13
Updated: Aug 8
Monday
A. :40 Max Reps Back Squat@80%/Rest 3 minutesx4
B. Single Leg RDLx10/sidex4
C,. Heavy KBSx20x4
4 rounds
10/8 cal bike
10 DB Box Step Ups
50 FT DB lunge (at sides)
10/8 cal bike
Rest 3 min between sets-motor!
Tuesday
A. Hang Snatch+Snatch+OHSx3
B. Paused Hang Snatch Pullsx3x3
C. Strict Pull Upx3x5-CTB if possible
5 rounds
20 Cal Row
10 Ring Push Ups
10 HKR
10 DB Deadlifts
Wednesday
A. Push Pressx2x6@90%
B. 3-5 TOUGH HSPU (strict, wall facing, paralette)
50 FT OH Carry each arm
x6 sets
15 cal Bike
21 Thrusters
15 cal bike
18 Thrusters@heavier
15 cal bike
15 Thrusters@heaviest
66 FT OH Lunge with final weight
Thursday
Run
4 sets
500M@moderate
250M@fast
250M @easy
Rest 1 min after each set
Friday
A. Clean Pull+Hang Clean+Push Press+Push Jerk
B. Clean and Jerkx2x4-heavier than last week
C. Deadliftx4x6@80%
6 rounds
17/13 cal row
12 CTB (rounds 1 and 4), 12 T2B (rounds 2 and 5), 6 barmu(rounds 3 and 6)
8 burpee box jump overs
Rest=work
Saturday
Teams of 2
30 min AMRAP
20 Cal Ski
20 Barbell Rows
30 Diamond Push Ups
10 Strict Pull ups
200 FT Sandbag shoulder Carry
Sunday
EMOM 40
1-14/11 cal Bike
2-50 FT Hswalk or bear crawl
3-18 Wall Ball
4-4-6 burpee pull ups