Workouts for 8/3 - 8/9
Updated: Aug 5, 2020
Monday 8/3
EMOM18
MIN1: 10 Floor Press (option to add band for resistance)Â
MIN2: 10 Bent Rows (option to add band for resistance)
*2KBs or 2DBsÂ
Then
4 Rounds
1MIN @ eachÂ
Max Cals > jump rope, jumping jacks, etc.Â
Max BurpeesÂ
Max KB Swings
RestÂ
Tuesday 8/4
E2MOM14
3 Thrusters
*Work to a heavy set of 3
OrÂ
E2MOM14
5-8 Thrusters (working on form + volume so stay more conservative with weight)
Then
AMRAP10Â
10 Thrusters (60-70% of last set)
15 KB Swings
30 DUs/60 SUs
Wednesday 8/5
For CompletionÂ
150 Cals
*Every 3 minutes:
6 Alt DB Snatches
9 Push-upsÂ
12 Air SquatsÂ
ThenÂ
NFT
30-20-10
Bearcrawl position Lateral Drags
Plank Jacks
Slow & Controlled Russian Twists
Thursday 8/6
EMOM15Â
MIN1: 10 Half Kneeling Strict Press (R)
MIN2: 10 Half Kneeling Strict Press (L)
MIN3: 10 Pull OversÂ
ThenÂ
EMOM15
MIN1: 10 Push-ups
MIN2: 15 Sit-Ups (opt to make weighted)Â
MIN3: 20 Goblet SquatsÂ
Friday 8/7
CompleteÂ
50 Empty Bar Step-Ups (15# or 45#)
*racked or behind the neck*
**DB/KBs a great option here tooÂ
ThenÂ
3 RoundsÂ
Flat Loop > 600M > 60 Cals
10 Racked LungesÂ
20 Box JumpsÂ
Saturday 8/8
8AM at Stage Fort Park - Coaches ChoiceÂ
Sunday 8/9
7AM at Stage Fort Park - Coaches ChoiceÂ
