WEEKLY PROGRAM

August 21, Monday

Barbell

Power Cleans
*Work up to a heavy single for the day!

Conditioning

AMRAP 8
2,4,6,8… etc.
Strict HSPU
Strict Pull Ups

*Rest 2 minutes

AMRAP 8
2,4,6,8… etc.
Power Clean 60-40
Toes to Bar

 

August 22, Tuesday

Strength

Front Squats
10 x 3 reps @ 80%.

Conditioning

3 Rounds for time
20 Handstand Push Ups
100 Double Unders

cap time 12 minutes

August 23, Wednesday

Barbell

EMOM x 10 minutes
3 Reps High Hang Snatch (Try to be around 60-65% of your 1RM snatch here!)

Conditioning

With a partner for time
Bike 5 mile
100 Power Cleans 70-45
Bike 5 mile

 

August 24, Thursday

Strength

Back Squat
-Work up to a heavy single for the day !!!

Conditioning

5 Rounds
20 Wall Ball 9-7
10 Deadlifts 100-70

Cap time 15 minutes

 

August 25, Friday

Barbell

Snatch
-Up to a heavy single for the day!

Conditioning

For time
80 GHD Sit Ups
60 DB Squat Snatch 55/35#
40 GHD Sit Ups
20 DB Squat Snatch 55/35#

Cap time 20 minutes

 

August 26, Saturday

In a team of 3…

AMRAP 10 minutes
P1 Row 20/15 Calories
P2 Max Burpees while P1 works
P3 Rest
*Score is total number of burpees in 10 minutes!

*Rest 2 minutes

AMRAP 10 minutes
P1 Bike 15/10 Calories
P2 Max Toes to Bar while P1 works
P3 Rest
*Score is total number of Toes to Bar in 10 minutes!

*Rest 2 minutes

AMRAP 10 minutes
P1 Run 200m
P2 Max Wall Ball while P1 runs 9-6
P3 Rest
*Score is total number of Wall Ball in 10 minutes!

 

August 27, Sunday

Rest Day ….

 

 

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