Week of August 16

Updated: Aug 17

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

116 views

Recent Posts

See All

Week of October 26, 2020

Monday A. 2 Position Hang Snatchx5 @80% B1. Bat Wingsx10x3 B2. HSPU Slow descent+Kipx5x3 600-400-200 M Row 20-15-10 Power Snatch@95/65 12-8-6 HSPU Tuesday A. Back Squat x3x4@80% B1. Barbell Bent Over

Week of Oct. 19 2020

Monday A1. Front Squatxx3x5@78% A2. 1 Arm DB Pressx5/armx5-challenging weight 5 Thrusters :15 Sled Sprint Rest 90 secondsx10 Tuesday A. Power Snatch EMOM 7- 2 reps@78% B. Scap Y,T,W with #2.5 or #5

Week of Oct. 12 2020

Monday A. Snatch Balance+2 OHS x3x5-off feel B. TGU-6 per side HEAVY as you can control 3 Rds 500 m Row 30 Push ups 20 OHS 10 ALT. DB Snatch Tuesday A1. REBBSx8/legx3 A2. 1 and 1/4 goblet squatx10x3 B

5 Production Drive
Brookfield CT 06804

203-546-7570
rob@trainattoro.com


 

  • Facebook
  • YouTube
  • Instagram