Monday 8/23
15MINs to work towards 3 Heavy Deadlifts
Then
For Time (10MIN cap)
10-8-6-4-2
DB Renegade Rows (total)
DB Hang Cleans
DB Front Rack Lunges (total)
Then
Core Circuit - Coaches Choice
Tuesday 8/24
With a Partner (30MIN Cap):
100 Cals
100 Pull-Ups > Ring Rows
100 Plate Burpees
100 Plate Sit-Ups
100 Push-Ups
*Complete in any order but you must finish all 100 reps of movement before moving on*
Wednesday 8/25
EMOM
MIN1-3: 4 Power Cleans (light)
MIN4: Rest
MIN5-7: 3 Power Cleans (moderate)
MIN 8: Rest
MIN9-11: 2 Power Cleans (Heavy)
*every minute for 3 minutes you are working, every 4th minute you are resting. You will add weight during the rest period to move from light reps to heavy reps*
Then
AMRAP8
8 DB Step-Ups
8 DB Goblet Squats
8 DB Snatches
8 SA DB S2OH
Thursday 8/26
15MINs
Strict Press 4 × 8-10 reps
Chin-ups 4 x 6-8 reps
*Alternate between each exercise. Rest as needed. The intent is not to fly through this. Strict Press with a barbell must be cleaned from the floor.
Then
“Tail Pipe”
3 RFT w/Partner (3 each)
P1: Row 250m
P2: KB Front Rack Hold
Friday 8/27
For Time (30MIN Cap)
3 Rounds
10 Cals
15 KB Swings
20 Box Jumps
Then
Hill Loop > 1000m
Then
3 Rounds
10 Cals
15 Wall Balls
20 Sit-Ups
Saturday 8/28
9AM - Coaches Choice
Sunday 8/29
E2MIN x 6
8 HEAVY Russian Swings
4 HIGH Box Jumps
Then
10 Rounds
3 Clean & Jerks
3 Bar Facing Burpees
Then
Core - Coaches Choice