Monday Aug 26
Part A
Strict Pull-Up Testing
15 minutes to find your heaviest strict pull-up
Part B
4 sets:
3:00 AMRAP
10/8 Calorie Row
10 Box Jumps (20)
10 Dumbbell Push Press (50s/35s)
- Rest 90 seconds between sets. When starting the next set, resume where you left off.
Tuesday Aug 27
Part A
8 sets of 4 Power Clean and Jerks (1 set every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
Part B
EMOM 16:00
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings (53/35)
Minute 4: Rest
Wednesday Aug 28
Part A
Back Squat for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%
Part B
30/24 Calorie Air Bike/Row
30 Burpees
@7:00
25/20 Calorie Air Bike/Row
25 Line Facing Burpees
@14:00
20/16 Calorie Air Bike/Row
20 Burpee Broad Jump (4’/3’)
Thursday Aug 29
Part A
Deadlift for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%
Part B
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pull (95/65)
V-Ups
Friday Aug 30
Part A
7 Rounds
3 Bar Muscle Ups (Or 7 Chest to Bar)
7 Overhead Squats (135/95) – from the ground, not a rack
Part B
4 Rounds
10 DB Stepback Lunges (each side)
10 GHD Nordic (Hamstring) Curl (Or Dumbbell Hamstring Curl)
15 Single Leg Calf Raise
-Rest 2 min between rounds-
Saturday Aug 31
Teams of 2
4 Rounds
Partner 1: 400m Run
Partner 2: 500/450m Row
-into-
40 Bench Press (135/80)
40 Toes to Rings (Or Toes to Bar)
Partner 1 Runs while Partner 2 Rows. After both athletes have finished, then move on to 40 bench and 40 toes to rings, shared, with one athlete working at a time. Continue in this way for 4 rounds, rotating who runs and who rows each round.
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