081522-081922
Monday (Aug 15th)
Strength:
Halting Snatch Grip Deadlift - 5x6
3 sec Tempo Descend
Work at about 40-45% of 1RM Snatch for all sets.
The Treehouse
8min CTL AMRAP
6 Alt Hang DB Snatch 35/20
6 Lateral Burpee Over DB
6 Pull Up
*Add 1 Rep to each movement after each round
**CTL=Climb the Ladder
Tuesday (Aug 16th)
The Attic
Every 90sec x 20 (4 Rounds)
-20/16 Cal Row
-4 Wall Walk
-30sec Assault Bike
-10 DB(2) Box Step Overs
-45 sec Hollow Hold
Fitness:
16/12 Cal Row
:30 Plate OH hold
Skill:
Super Set 4 Rounds
15/15 Bent Over Row (Light)
10/10 Single Arm DB Raise (Light)
10-15 DB(2) RDL 2-3sec Tempo up and down
Rest after RDL's
Wednesday (Aug 17th)
Strength:
Every 90sec x 7
2 Power Clean + 2 Push Press
Set 1-4: 65-70% of 1RM C+J
Set 5-7: 75-85% of 1RM C+J
Lost & Found
For Time
10 Power Clean 155/105
20 T2B
30 Wall Ball 20/14
40 Bar Facing Burpees
50/40 Cal Row
50/40 Cal Bike
40 Bar Facing Burpees
30 Wall Ball
20 T2B
10 Power Clean & Jerk
25min Cap
Fitness:
10 Power Clean 115/85
25 Sit-Up
40 Burpees
Thursday (Aug 18th)
Dime Dash
10 Rounds For Time (Each w/Partner)
You go I go
200m Run
1 Rope Climb
Buy out:
300 Double Unders (Split However)
Fitness:
500 Single Unders
4 Strict Pull Ups
Friday (Aug 19th)
Strength:
Back Squat
3x6
Work at 70-80%
The Basement
4min AMRAP
10 Power cleans (95/65)
15 Abmat Sit Ups
Rest 1:00
4min AMRAP
10 Front Squats
15 Push Ups
Fitness
Power cleans (75/55)
10 Push ups
