Monday 8/16
EMOM24
MIN1: 1-2 Rope Climbs > Rope Up-Downs
MIN2: 15/12 Cals
MIN3: 3-5 Tire Flips
MIN4: Sit-Ups
Then
Challenge - PICK 1
Max Consecutive Double Unders
Max Consecutive Wall Balls
Max Wall-Sit
Tuesday 8/17
15 MIN
5 Sets of Max Reps (to failure)
Seated DB See Saw Press
*if getting to around 20+ reps go a little heavier. Your second to last rep should be very challenging and your last rep to failure, meaning you cannot complete the rep. Rest between sets.
Then
5 Rounds for Time
12 Push Press
20 Sit-Ups
400m Run/Row/Ski or 30 Cals AD
Wednesday 8/18
E4MIN x 5 (20MINS)
200m
12 T2B or T2KB > Leg Raises
16 Hand Release Push-Ups
Modify the movements to allow at least 1MIN rest
Then
4 Rounds (18 MINS)
100m OH Carry (R )
100m OH Carry (L)
100m Farmer Carry (R )
100m Farmer Carry (L)
*Rest 1-2MINS between rounds*
Thursday 8/19
Single Leg Box Squats
8 rounds x 16 reps (8 /8)
Then
For Completion:
5 Front Squats + 25 Wall Balls
4 Front Squats + 20 Wall Balls
3 Front Squats + 15 Wall Balls
2 Front Squats + 10 Wall Balls
1 Front Squats + 5 Wall Balls
*Any time you break during a set of wall balls, you owe 5 burpees. Front Squats will come from floor if using a barbell. DB/KBs work too.
Friday 8/20
0-10MIN CFCA Mile (Hill Loop to Flat Loop) > 1600M
Rest in remaining time
10-18MIN
AMRAP8
15 Hang Power Snatch
15 Burpees over the Bar
Then
With a Partner
10-1
Plate Curls https://youtu.be/-DWJLKoHFK8
Plate Tricep Extensions https://youtu.be/R-b9k4rTKzk
*P1 does 10 Plate Curls & 10 Tricep Extensions
*P2 holds Plate Overhead
Switch after tricep extensions. Each partner does all 10-1 reps.(ex: P1 10/10, P2 10/10, P1 9/9, P2 9/9...etc) SPICY!!
Saturday 8/21
9AM - Coaches Choice
Sunday 8/22
4 Sets x 16 (8/8)
Back Rack Lunges
Or
Weighted Step-Ups
Then
AMRAP12
12 KB Swings
12 Goblet Squats
8 Box Jump Overs
Then
Core Circuit - Coaches Choice