top of page

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.

98 views0 comments

Recent Posts

See All

Monday A. Hang Power Snatch+Hang Snatch+Power Snatch+Snatchx5@light B. EMOM 6-Power Snatch+Snatch@75% C. 1 Power Snatch every 30 secondsx20 sets@70% EMOM 20 1-10 Double KB or DB hang Cleans 2-:45 max

Monday A. High Hang Snatch+Hang Snatch+Snatch+OHSx3-building B. EMOM 15-SNATCH-increase every 5 sets-looking to go heavier than last week! Every 4 min for 5 sets 5 Sandbag Cleans 250/200M Ski 12 Box J

Monday A. High Hang Snatch+Hang Snatch+Snatch+OHSx3 B. Snatch EMOM 15-increase every 5 sets, start at 80% and build small, nothing over 90% 10-20-30 Deadlift@225/155 20-40-60 Wall Ball (if you came ye

bottom of page