Monday Aug 23 - Saturday Aug 28, 2021

Monday August 23rd

Part A

15min Shoulder/ Lat Mobility

Part B

3 rounds                                       
3/arm x 50m SA OH walk- heavy KB                                  
1 eccentric chin up + 20sec hang

Part C

AMRAP 25min                                   
30/24 cal row                                   
30 Sh2Oh 135/95                               
30 pull ups                                                     
30 BF Burpees

Tuesday August 24th

Part A

15min Hip mobility

Part B

3 rounds                                              
8 hip airplanes per leg          
8/ leg  Banded lateral glutes

Part C

6 rounds                                      
75 DU's                                                    
50 Air squats                                     
400m run                                      
Rest 1min

Wednesday August 25th

Part A

3min AMRAP x 5                                                  
3 wall walks                                     
200ft (8 lengths)Duo KB Farmers carry 2p/1.5p  or 70/50lb                                   
in remaining time accumulate as many Curtis P's  95/65 as possible                                            
( 1 rep = 1 P clean + 1 R lunge + 1 L lunge + 1 push press)                                       
Rest 2min      

Part B

10min AMRAP                            
10  Atomic sit ups 25/15           
20 DB Russian twists  25/15                                                                     
30 Walking low bear DB crawls 25/15

Thursday August 26th

Part A

15min Shoulder/ Lat Mobility

Part B

3 rounds                                       
30sec/ side- OH dowel hold- Banded KB on one side                                                                               
1 eccentric chin up ( UHG) + 20sec hang

Part C

5min AMRAP                                    
3 rounds                                   
15 pull ups                                                     
9 C & J 95/65                                
remaining time cal row           
Rest 3min                            
5min AMRAP                                    
2 rounds                                    
12 Dips                                                   
9 C & J 125/85                                
remaining time cal row            
Rest 3min                                                          
5min AMRAP                                     
1 round                                                    
9 rMU's                                                  
9 C & J 155/115                             
remaining time cal row

Friday August 27th

Part A

15min Hip mobility

Part B

3 rounds                                              
12 good mornings             
12/ leg- 1/4 squat banded hip Abd

Part C

50 WBS 20/14                               
800m Run                                         
50  Alt snatches 50/35                                                    
800m run                                            
50 Alt DB snatches                  
800m run                                             
50 WBS  

Saturday August 28th                                   

5k Run for time                             
Enter Sheep river road race September 18th