Monday August 28
Part A
3 x 5 Chest to ring row- false grip
Part B
9min every 90 sec
1-2 r MU OR 2 strict C2R pull up ad 2 ring dips- no bands
C-3 min AMRAP
10 OH Press 75/55
10 Air squats
rest 2 min
3min AMRAP
10 Push Press 95/65
10 Air squats
rest 2 min
3min AMRAP
10 Push Jerk 115/75
10 Air squats
Tuesday August 29
Part A
5 sets
1 power snatch
1 hang power snatch
Part B
3 rounds
2 BMU
5 power cleans 115/75
10 Box jumps 24/20
rest 2 min
3 rounds
5 C2B
5 Power snatch 115/75
10 Box Jumps
Wednesday August 30
Part A
Thruster 3,3,0,0 focus on tempo and TUT
WBS- 2sec pause at bottom- focus on timing and technique
Thruster 5 x 40% 1RM + 10 WBS
Rest 1 min
Thruster 4 x 50% + 10 WBS
Rest 1min
Thruster 3 x 60% + 10 WBS
Rest 1min
Thruster 2 x 65% + 10 WBS
Rest 1min
Thruster 1 x 70% + 10 WBS
Part B
1min to complete 150ft shuttle run (6 x 25ft) and as many power cleans in remainder of minute
Rest 2 min and load bar with new weight
1-95/65
2-105/75
3-115/85
4-135/95
5-155/105
6-175/115
Thursday August 31
50-40-30-20-10
DB Goblet Lunges 50/35
Ab Mat sit ups
Directly into 5 rounds
250m row
40 DU's
Directly into
50-40-30-20-10
Step ups
15 GHD after each round
Friday September 1
Part A
8min AMRAP
6 Back Squats @ 60% of 1RM
10 Ring Rows- feet elevated
Rest 5min
Part B
14min AMRAP
12 HSPU
3 Back Squats 225/135
2 rope climbs
12 pistols
Saturday September 2
Partner workout - Open gyms today only. No scheduled classes for the long weekend.
9 Rounds
5 Synchronized Thrusters 95/65
18 HP Cleans - split as needed
8 Sychro Burpees
2 min max cal row split as needed
Labor Day was first celebrated on 9/5/1882…this is where the rep scheme comes from
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