080822-081222
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
