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Monday (Aug 8th)

 

“July Movement of the month Re-Test”

 

1RM Snatch

Compete:

500m Row

20 KB Thrusters 53/35lbs

30 Push Ups

40 KBS

500m Row


Train:

400m Row

20 KB Thrusters @35/20lbs

30 Push Ups

40 KBS

400m Row

 

Tuesday (Aug 9th)

 

Skill:

3 Rounds For Quality:

8/8 KB Reverse Lunges

8-10 Zottman Curls

12-14 Banded Face Pulls


Compete:

4 Rounds For Time:

15 DeadLifts (185/125lbs)

2 Rope Climbs

:30 L-Sit

 

Train:

4 Rounds For Time:

15 Deadlifts (135/95lbs)

8 Strict Pull-Ups

:30 L-Sit

 

Wednesday (Aug 10th)

 

Strength:

6-4-2-4-6

Push Press


Compete:

15:00 EMOM

1) 10 DB Step Ups @2x50/35’s

2) 50 DUs

3) 12 Chest to Bar


Train:

15:00 EMOM

1) 10 DB Step Ups

2) 80 Single Unders

3) 10 Ring Rows


Thursday (Aug 11th)

 

5 Set To Find a Heavy

1 Power Clean + 1 Squat clean

 

Compete:

5 Rounds For Time:

10 Bar Facing Burpees

5 Power Cleans @185/125lbs

*Alternate rounds with a partner or rest 1:00 after each set. 5 rounds each!

 

Train:

5 Rounds For Time:

10 Bar Facing Burpees

5 Power Clean @135/95lbs


Friday (Aug 12th)

 

Compete:

4 Rounds For Time:

600m Row

20/15 Cal Bike

400m Run

10 DB Snatches @70/50lbs

*35:00 Cap


Train:

4 Rounds For Time:

500m Row

15/10 Cal Bike

200m Run

10 Db Snatches @50/35lbs

*35:00 Cap

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