Monday Aug 12 - Saturday Aug 17, 2024

Monday Aug 12

 

Part A

 

3 rounds – choose your level:

Level 1

30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang

Followed by 7 Strict or Box Assist pull-ups

 

Level 2

20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang

Followed by 4-6 Strict or Box Assist Pull Ups

 

Level 3

20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang

Followed by 3 Box Assist pull-ups

 

rest 90 seconds between sets

 

Part B

 

“Nancy”

5 rounds

400m Run

15 Overhead Squats (95/65)

 

Tuesday Aug 13

 

Part A

 

Deadlift for load:

#1: 10 reps @ 65%

#2: 5 reps @ 75%

#3: 3 reps @ 85%

#4: 1+ reps @ 95%

 

Part B

 

3 rounds:

15/12 Calorie Air Bike/Row

12 Alternating Dumbbell Snatch (50/35)

9 Burpee Over Dumbbell

 

-Rest until 12:00-

 

For time:

45/36 Calorie Air Bike/Row

36 Alternating Dumbbell Snatch (50/35)

27 Burpee Over Dumbbell

 

Wednesday Aug 14

 

Part A

 

4 Rounds

 

10 Barbell Bench Press

10 Inverted Skull Crusher

 

-Rest 2 min between rounds-

 

Part B

 

25/20 Calorie Row

100 Double Unders

25/20 Calorie Row

200 Single Unders

25/20 Calorie Row

100 Double Unders

25/20 Calorie Row

 

Thursday Aug 15

 

Part A

 

Back Squat for load:

#1: 10 reps @ 65%

#2: 5 reps @ 75%

#3: 3 reps @ 85%

#4: 1+ reps @ 95%

 

Part B

 

14:00 AMRAP

7 Handstand Push Ups

7 Box Jumps (30/24)

7 Chest to Bar Pull Ups

14 Wall Balls (20/14)

 

Friday Aug 16

 

Part A

 

7 sets x 5 Power Cleans and Jerks (every 1:45) 

* Weight should be 50% of 1RM + 5-10lbs from previous week

* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

 

Part B

 

50 Abmat Sit ups

10x50ft Shuttle Runs

50 GHDs (Or V-Ups)

10x50ft Shuttle Run

50 Abmat Sit Ups

10x50ft Shuttle Run

(Each shuttle run rep is 25 feet down + 25 feet back)

 

Saturday Aug 17

 

Teams of 2

2000/1750m Row

150 Double Unders

25 Burpee Pull Ups

75 Dumbbell Thrusters (50s/35s)

25 Burpee Pull Ups

150 Double Unders

2000/1750m Row