Monday August 5 – Saturday August 10, 2024

Monday August 5

A- Back Squat for load:

10 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ reps @ 90%

On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found.

 

B- 30/24 Calorie Air Bike

20 Power Cleans (155/105)

30/24 Calorie Air Bike

15 Front Squats (155/105)

30/24 Calorie Air Bike

10 Squat Cleans (155/105)

C- Bar Muscle up practice optional-refer to whiteboard

Tuesday August 6

A- 3-6-9-12-15-18-21

Dumbbell Push Press (50s/35s)

Box Jump Overs (24/20)

(KG conv: 22.5/15 DBs)

 

B- 3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)

- Rest 1:00 between sets

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)

- Rest 1:00 between sets

-into-

3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed)

- Rest 30-seconds between sets

C- Bar Muscle up practice optional-refer to whiteboard

 

Wednesday August 7

A- 7 sets of 5 Power Snatch (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.

 

B- 5 Rounds

200m Run

10 Burpee Pull Ups

 

Thursday August 8

A- 4 sets

2:30 AMRAP

20 Bench Press (95/65)

20 Kettlebell Goblet Squats (53/35)

Max meter Row in remaining time*

-Rest 2:30 between sets-

*Rollover meters count

 

B- 4 rounds:

10 Kettlebell Side Bend (each side)

20 Dip-Supported Leg Raises

:30-45 sec Face-Up Chinese Plank

C- Bar Muscle up practice optional-refer to whiteboard

 

Friday August 9

A- Deadlift for load:

10 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ reps @ 90%

On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found.

 

B- 50-40-30-20-10-20-30-40-50

Double Unders

5-4-3-2-1-2-3-4-5

Wall Walks

C- Bar Muscle up practice optional-refer to whiteboard

 

Saturday August 10

A- Teams of 2 (1:1 on sets)

2 sets

3:00 AMRAP

1 Rope Climb (or 3 Burpee Pull Ups)

8/6 Calorie Air Bike

-rest 3:00-

3:00 AMRAP

15 Deficit Push Ups (4in/2in)

75ft Farmers Carry (70s/50s)

-rest 3:00-

3:00 AMRAP

15 GHD Sit Ups (or V-Ups)

75ft Sandbag Bear Hug Carry (100/70) (OR Dumbbell Front Rack Carry (2x50/35))

-rest 3:00 between sets-

(KG conv: 32.5/22.5 Farmer, 45/32.5 Sandbag, 22.5/15 FR Carry)