Aug 26 – Sep 1, 2019

Monday August 26, 2019

1A. Squat Clean + Front Squat + Jerk up to a heavy set.

1B. Crossbody Toes-to-bar 4 sets of 10

AMRAP 12

Row 250m

15 Thrusters 95/65

Tuesday

1A. Spoto Press up to 8RM, then 2 sets of 4-6.

1B. Single Leg Barbell Deadlift 5 sets of 5 per side.

4 Rounds of 4 minutes:

R1: Run 400m

Max Pull ups, Rest 1 min.

R2: Run 400m

Max Push ups, Rest 1 min.

R3: Run 400m

Max Sit ups, Rest 1 min.

R4: Run 400m

Max Air squats.

Wednesday

1A Back Squat 2RM then 2 sets of 2 at 90% of 2RM.

1B. Kneeling Jump to Box Jump 5 sets of 3

EMOM 15 (Aiming for longer sets.)

Min 1: Toes-to-bar

Min 2: Front Foot Elevated Lunge 50/35 (use 45lb plate for step)

Min 3: Double Unders

:50 on/:10 off

Thursday

1A. Power Snatch + Hang Squat Snatch up to a heavy set.

1B. DB Windmills 4 sets of 10 per side.

AMRAP 22

10 Goblet Squats 53/35

15 American KBS

30 Cal Row

 

SWEAT CLASS 9 AM

Teams of 2

AMRAP28

80 Cal Row

80 Box Jump Overs

80 Russian Kettlebell swings

80 dumbbell shoulder to overhead

80 lateral burpees

*one partner works at a time. divide work however you choose.

Friday

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

1B. Offset Barbell Press 4 sets of 8.

17.1

10 Dumbell Snatches

15 Burpee Box Jump and Over

20 DB Snatches

15 Burpee Box Jump and Over

30 DB Snatches

15 Burpee Box Jump and Over

40 DB Snatches

15 Burpee Box Jump and Over

50 DB Snatches

15 Burpee Box Jump and Over

20 min cap. RX: 50/35

Saturday

AMRAP 30 with a 3 person team:

Row 25 cals

Max Wall Balls 20/14

Max Bar Muscle Ups.

Teams will rotate stations each time the row is completed. Score is total wall balls and muscle ups.

 

9 AM SWEAT CLASS WOD

4 Rounds

50 ft front rack walking lunge

50 Double unders or 75 Singles

20/17 or 15/13 calorie Row

Rest 2 mins/round

Sunday

10 Rounds with a partner of:

KB Center Carry 70/53, 200 ft

Alternating 1 Arm Russian KBS x 20

Goblet Lunge x 20

Partners alternate on complete rounds.