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Aug 21-28

Updated: Aug 22, 2023

Monday

A. Back Squat-2-3 attempts for a 10rm Back Squat

B1. Single leg rdlx8/sidex3

B2. Dual kb snatchx12x3


8 rounds

4 burpee box jumps

4 single leg squats (to a box is fine)

2 rope climbs

10ghd situps

40 du

4 muscle up (burpee pull ups)


Tuesday

A. 3 Position Snatch+OHSx5 sets -70-75%

B. Snatch Pullx5x3@90%


Every 10 min for 3 sets

40/30 cal Bike

20 Shuttle Runs

20/16 Cal Bike

20 Clean and Jerk@light


*rounds should be 7-8 min, adjust bike cals to accomplish this.


Wednesday

A. Push Pressx3x5@75-80%

B. EMOM 9

1-5-8 slow hanging knee raises or knees to elbows

2-10 Strict Dips

3-120 FT Farmers Carry OR 60 FT Suitcase carry each side


3 minutes on /2 minutes offx4

Run 200-400M (adjust this based on running ability)

15 OHS

Max Reps CTB or Pull Up


Thursday

Run

2000M

Rest 2 min


500M

Rest :30

x3


2000M

Rest 2 min


500M

Rest :30

x3


Friday

A. Clean+Hang Clean+Split Jerk+Split Jerkx4@70-75%

B. Deadlift-build to a 6RM (if you have a janky back, do clean or hang clean pullsx5x3@90%)


4 sets

60 second amrap

5 strict hspu

10 line facing burpees

AMRAP DB power clean and jerk


Rest 3 min


90 second amrap

15 push ups

10 T2B

AMRAP DB Front rack lunges


Rest 3 min


When working, MOTOR with great form


Saturday

35 min

60 cal Row

Up and back sled push@heavy

20 MU, CTB, Pull ups

240 DU

15 Dball box overs

200 FT HSwalk/bear crawl


Sunday

EMOM 40

1-10 Shuttle Runs

2-15 T2B

3-40 Crossovers

4-15 DB Front Squats





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