Monday Aug 16 - Saturday Aug 21, 2021

Monday August 16th

Part A

Strict press                               
3 rounds                                             
7 top half                                           
7 Bottom half                               
7 Full range

Part B

3 rounds                                    
8 Half kneeling bottoms up press                                                          
8 DB row with band (RNT)                                                  
8 push ups-narrow

Part C

AMRAP 6min                                     
2 sHSPU                                   
4 Dips                                                
6 Push ups                                          
8 Ring rows                                  
Rest 2 min                                          
AMRAP 5min                                     
30 DU's                                                     
6 T2B                                                     
rest 2min                                                  
AMRAP 4min                                   
10 WBS 20/14                              
5 Medball cleans 
  
Tuesday August 17th

Part A

5 rounds                                   
1 Cluster +                                       
2 Thrusters                                     
* add load from last week

Part B

6min EMOM @ 70% of above                                  
1min- 10 thrusters                                                      
2min-7  thrusters                                            
3min-4 thrusters                                                    
4min- 10 thrusters                                                 
5min- 7  thrusters                                             
6min-4 thrusters

Part C

Every 3min x 6 ( 3 rounds of each)                            
1- 400m run                                     
2-20/15 cal row + 10 Box Jump overs 24/20"

Wednesday August 18th

Part A

3 rounds NFT                                                
20 RNT deadbugs- banded                                            
10 Seated good mornings                                                         
10/leg  Single leg landmine RDL 

Part B

HILLEJAMES                                 
3 rounds for time                         
27 pull ups                                            
8 Deadlifts 225/155                 
41 KBS 1.5/1p                             
800m Run                                        
Time cap 30min

Thursday August 19th

Part A

Back squat 6-3-6-3-6-3        
Weight for sets of 6 reps stays the same. Sets of 3 reps increase with each round

Part B

4 sets - 2 sets per arm                                    
12 DB SA OH walking lunge  - superset                                            
5 Tripod position pike push ups

Part C

21-15-9                                                   
Push press 125/85            
rest 1min after each set.  Take rest time off total time to complete

Friday August 20th

Part A

E2MOM x 4                                       
1 Hang P snatch                               
1 Hang squat snatch         
All sets at 80%

Part B

OHS Positioning                                   
5 x 1                                              
5sec down, 5 sec bottom, 5sec up

Part C

1 round                                                        
70/50 cal row                                   
50 WBS 20/14                                    
30 HP snatch 75/55              
10 Burpee box jumps 24/20                                                                                                                   
60/40 cal row                                   
40 WBS 20/14                                    
20 OH squats 75/55              
10 Burpee box jumps 24/20   

Saturday August 21st

Part A

Weekly run                                        
1000m run rest 2min x 4  
                                                              
OR                                                             
50 Clean and jerks 135/95                                                
EMOM 20 DU's

Part B

3 rounds                                    
15 DB sit ups                                        
20 DB russian twists                         
10 right side plank dips          
10 left side plank dips        
10 V-ups