Week of August 30, 2021

Tuesday

A1. Front Squatx6@60%, x6@65%,x5@70%, x3@75%, x5@70%

A2. Tucked Scap Pull upx3-5x5, pull to highest position possible

+

23 min AMRAP

200M Sled Push-1 plate/unweighted

50 goblet squats

30/20 cal AB

30 Pull Ups



Wednesday

A. Box jumps for height-3 reps, 5 sets (if nervous, broad jumps for distance)

B1. Single leg V-ups x 15/leg alternatingx3

B2. Opposing limb arch raises x 15/sidex3

B3. Tuck or L Sitx10 sec.x3

B4. Side Plank bendsx10/sidex3

+

4 minutes

400 M Run

3 T2B/3 Push Ups

6/6 ETC

Rest 2 minx3


*you begin the t2b/push ups where you left off

Thursday

A. Power Cleanx3x5@70%

+

1 min stations

Row

DBALL

DU

KBS

Wall Ball

Rest

x4


Friday

A. Back Squatx8@60%, x8@65%,@70%x6, @75%x6x2

B. Push Pressx5x5@75%

+

3 rounds

15 Thrusters

15 Bar Facing burpees

15 Pull ups

Saturday

TBD


Sunday

2 minutes on clock

16 GHD

8 Sandy Bags over shoulder

MAX distance farmers carry

Rest 1 minx4


Rest as needed


20 MIN AMRAP

20 Row Cals

20 Wall Ball

60 DU


Monday

A. Front Squat x6@65%,x6@70%,x5@75%,x3x2@80%

B1. BB supinated rowx5x5-STEADY CONTROLLED TEMPO

B2. Legless Rope Climb from seated positionx1x5 (sub is SLOW ASST with very little leg help)

7 min AMRAP

50 DU/150 Singles

15 DB Cleans

REST COMPLETELY

:30 AB MAX EFFORTx3-Rest 2:00 min between efforts

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