Monday Aug 19
Part A
8 sets x 4 Power Snatch
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.
Do a set every 90 sec
Part B
12:00 AMRAP
7 Hang Power Cleans (95/65)
7 Toes to Bar
21 Double Unders
Tuesday Aug 20
Part A
Every 10:00 ( 3 sets)
15/12 Calorie Air Bike/Row
12 Burpee Box Get Overs (30/24)
15/12 Calorie Air Bike/Row
9 Burpee Box Get Overs (30/24)
15/12 Calorie Air Bike/Row
6 Burpee Box Get Overs (30/24)
Part B
3 sets:
6 Dumbbell Incline Bench Press
12 Wide Grip Push Ups
25 Banded High to Low Chest Flies
-rest 2 minutes between sets-
Wednesday Aug 21
Part A
Deadlift for load - % based on 90% of 1RM
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
Part B
300ft Odd Object Carry (100/70)
-into-
5 Rounds
10 Dumbbell Push Press (50s/35s)
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
300ft Odd Object Carry (100/70)
* Use an object with a total weight around 100/70. Variety of options include dumbbells, kettlebells, barbells, sandbag/sandball, or anything else you can find.
Thursday Aug 22
Part A
4 sets x 3 reps of Weighted Strict Pull Ups
[Go up in weight each round]
Part B
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
20 Power Cleans (115/80)
200m Run
10 Wall Walks
200m Run
20 Power Cleans (115/80)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
Friday Aug 23
Part A
Back Squat for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
Part B
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls (20/14)
Saturday Aug 24
Teams of 2
10 rounds each - (1:1)
3 Handstand Push Ups
6 Deadlifts (225/155)
12 Pull-Ups
24 Double-Unders
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