081621-082021
Monday 081621
STRENGTH:
5:00 EMOM
5 Power Cleans @55-60% (t&g)
Rest 1:00
5:00 EMOM
3 Power Cleans @70-75% (t&g)
Rest 1:00
Every 0:30 x5:00 Minutes:
1 Power Clean @85-90%
WORKOUT:
10:00 EMOM
Odd) 0:30 Seconds Max Row Cals
Even) 0:30 Seconds Max SHSPUs
*alternate between these two movements, score is cals + hspu.
Tuesday 081721 STRENGTH: Box Back Squat 10x2 @60% *Rest 1:00 bt sets WORKOUT: 5 Rounds For Time 18/15 Cal Bike 7 Muscle Ups 50 DUs
*16:00 Time Cap
Wednesday 081821
WORKOUT:
3 Rounds For Time:
10 Clean & Jerks @135/95lbs
400m Run
Rest 3:00 bt Rounds
SKILL:
3 Rounds For Quality:
100ft Walking Lunge (bw)
20 Alternating Leg V-Ups
Thursday 081921
WORKOUT:
For Time:
5000m Row *Smooth and steady row time trial.
STRENGTH:
Bench Press
2 Sets:
5-3-1 Reps
*Rest as needed bt sets and set of reps.
**Make sure you go heavier the second set!
***Suggested starting percentages: 75-80-85%
Friday 082021
STRENGTH:
Back Squat
3x5 Reps @70%
*Rest as needed bt sets
**All sets at the same weight
WORKOUT:
For Time:
200m Run
21-18-15-12-9
Push Press @115/75lbs
TTB
*16:00 Time CAP
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