Aug 5 – Aug 11, 2019

Monday August 5, 2019

1A. Power Clean + 5 Push Press working up to a heavy set.

1B. 3 sets of 10 Strict Toes-to-bar.

21-15-9 Rep Rounds of:

Power Clean 135/95

Burpees over the bar.

Tuesday

1A. Close Grip Bench Press 10 RM then 2 sets of 6-8 reps.

1B. 4 sets of 10 Hip Extension/KB Row

2 Rounds of:
AMRAP 7

Row 30/20 Cals

20 Wall balls 20/14

10 Toes-to-bar

Wednesday

1A. Front Squat up to a 4RM with at least 3 working sets.

1B. Max Effort Box Jumps to a 20″ box for 5 sets of 3.

EMOM 12

Min 1: Handstand Push ups

Min 2: Box Jumps 24″/20″

Min 3: Abmat Sit Ups

Thursday

1A. 2 Snatch High Pulls + Power Snatch up to a heavy set.

1B. Banded Windmills for 4 sets of 20

3 Rounds with a Partner of:

40 Alternating DB Snatches 50/35

60 Alternating DB Lunges 50/35

Run 400m Loop Together.

Friday

1A. Pause Deadlift [email protected] (2RIR)

1B. DB Press for 4 sets of 10

AMRAP 12

Ascending Rounds of:
2 C2B Pull ups

2 Thrusters 95/65

4 C2B Pull ups

4 Thrusters

6…

Continue adding 2 reps per round until time expires.

Saturday

5 Rounds with a partner of:

30 Burpee Step Up and Overs

50 American KBS 53/35

100 Double Unders

Sunday

10 Rounds for time with a partner of:

Pinch Plate Carry 100 ft 45/25

20 Plate Pick ups

Overhead Plate Carry 100 ft

20 Plate Sit ups