WEEKLY PROGRAM

August 7, Monday

Strength

Back Squats
4 x 10 Reps

Conditioning

AMRAP 15 minutes

3,6,9,12,15,18…
Handstand Push Ups…
Power Cleans 60-40

Accessory

3×15 chin up pull ups
3×15 Dips

 

August 8, Tuesday

Strength

Deadlifts
4 x 10 Reps

Conditioning

For Total time
5 Rounds
20 GHD
20 Bar Facing Burpee

Right into…

5 Rounds
10 DB Box Step ups 60-50 box / 45-25 bumbell
5 Muscle Ups

Cap time 30 minutes

 

August 9, Wednesday

Barbell

Squat Cleans
-Work up to a heavy triple for the day

Conditioning

Open workout 14.4

AMRAP 14 Minutes
60 Calorie Row
50 Toes to Bar
40 Wall Ball
30 Power Clean 135/95#
20 Muscle Ups

 

August 10, Thursday

With a partner for time

200 cal. Row

*Rest 5 minutes

100 Power Cleans 60-40

*Rest 5 minutes

50 Power Snatch
500 Double Unders
50 Muscle Ups

*Rest 5 minutes

200 Calorie Assault Bike

Cap time. 45 minutes

 

August 11, Friday

Strength

Front Squats
5 x 3 Reps

Conditioning

With a partner for time

40 Burpees (Each partner does 40 of these at the same time)
80 Hang Power Cleans 50-30
100 Toes to Bar
80 Shoulder to Overhead
100 Toes to Bar
80 Hang Power Cleans
40 Bar Facing Burpees (Together each partner does 40 at the same time)

Cap time 30 minutes

 

August 12, Saturday

Strength

Back Squats
8 x 1 Reps
*Add 5 kg from last time we did this rep scheme.

Conditioning

For 10 minutes
1 Minute Max Wall Ball 9 – 7
1 Minute Air Squats (Recovery pace – minimum was 20)
*Score is number of Wall Ball total.

August 13, Sunday

Rest Day …

 

 

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