Workouts for 8/23 - 8/29

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