Week of August 16
Updated: Aug 17, 2020
Sunday
RUNNING
1x400M
Rest 1 minute
2x300M followed by 100 M walk
Rest 3 minutes
1x400M
Rest 1 minute
3x200M followed by 100 M walk
Rest 3 minutes
1x400M
Rest 1 minute
4x100M followed by 100 M walk
20 minute MAX
20 Minute
40/30 Cal Row
10 Burpees over the ERG
15 Wall Ball
20 Box Jump overs
Monday
A. Hang Snatchx3x3@60%
B. 5 sets
10 Tempo Push Ups
10 Tempo Bodyweght Rows
10 Skull Crushers
10 Curls
5 min amrap
30 DU/60 SU
5 OHS@135/95
Rest 2 min
7 min amrap
30 DU/60 SU
15 OHS@95/65
Tuesday
A. Back Squatx3x3@60%
B. 15 min or 4 sets
20 sec Hollow hold+10 alternating Tuck or V Ups
20 sec Arch Hold+10 alternating arch ups
10 sec side plank hold+5 side plank ups/side
+
1K Row
35 Burpee Box Jump Overs
50 Deadlifts@225/155
Wednesday
A. Hang Cleanx3x3@60%
B1. Strict Pull up (CTB if possible)x3-5x4
B2. 20 second HS Hold+1 slow negative HSPUx4
+
22 min AMRAP
200M Run
*after each round complete 1
2 rope climbs
12 HSPU
OR
12 Pull Ups
24 Push ups
OR
20 DB Hang Clean and Press
Thursday
A. Push Pressx3x3@60%
B1. RDLx6x5
B2. GHD Reverse Hypersx10x5
+
:30 of work/:10 transition of stations-each work interval is hard effort!!! Bike D ball/sandbag Bear Crawl/HSWALK GHD Sit ups/Tuck Ups x5
Friday A. Front Squatx3x3@60% B1. Rear Elevated Split Squatx6/legx3 B2. Strict T2B/HKRx5-7x3 + 3 rounds Bike 24/16 cals 40 FT FR DB Lunge 40 FT Farmers Carry-same weight 15 T2B