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



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