August 8-August 13
This week is coretastic.
Monday
A. Front Squatx3x3@70%
4 rounds or 30 min
20/15 Cal row
50 FT lunge no weight
8 Rear foot elevated split squats/side
30 sec FLR hold
20/15 Cal Bike
12 Alternating banded deadbugs (hold band with arms overhead)
30 sec glute bridge hold
30 sec hollow hold flutter kicks
20/15 cal Ski
10 side plank powell raises/side
30 sec wall sit
30 sec hamstring plank hold
Tuesday
3 rounds
12 DB Strict Press
2 Wall Walks with 10 sec HS hold
50 FT KB Front Rack Carry
4 rounds
5 Strict Pull ups
10 Single Arm DB Rows/side
1 minute Row
If time
3 rounds
20 Band Pull Aparts
12 Lateral Raises
15 Scap Push Ups
Wednesday
5 rounds
20/15 cal Row
5 ring push ups
10 Strict HKR
12 cossack Squats
5 Cal Bike SPRINT
Rest 90 after each round
5 rounds
20/15 Cal Ski
10 DB Romanian Deadlifts
15 Dual DB Hollow Rocks
15 Russian KBS
30 sec plank
Rest 90 after each round
Thursday
36 min EMOM
Min 1- 10 Alt DB Snatch
Min 2-30 seconds of Skater Squats
Min 3-30 seconds push ups
Min 4-6 burpee box jump overs
Friday
4 rounds
12 DB Incline Press
12 DB Incline Row
30 sec top ring row hold
Rest 90 sec after each round
3 rounds
12 T2B
10 alternating windshield wipers
20 DB Plank pull throughs
Saturday
Games aren't over yet!
500 M Row
50 Thrusters empty bar
15 High Skill Pull
200 FT Sled Push
40 KB Clean and Jerks
2 Rope Climbs
100 FT Back Rack Carry
4 Front Squats off Rack
6 Deadlifts
4 Front Squats
100 FT Back Rack Carry
2 Rope Climbs
40 KB Clean and Jerks
200 FT Sled Push
15 High Skill Pull
50 Thrusters empty bar
500M Row
Sunday
Call your mom.