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Aug 22-Aug 27

Monday

6 rounds-1 set every 2 min

12/9 cal Bike

4-6 BBJO

1 Clean and Jerk@60%, then add weight each round


Back Squat

x4x4@75%


3 sets

16 Dual KB FR Step Ups

Rest 45 sec

16 Dual Alternating Single Leg RDL

Rest 90 after each set


Tuesday

4-5 rounds

15/10 cal Row

15 Russian KBS

5-10 Pull ups

Rest 1 min between sets


5 min easy walk bike or row


4-5 rounds

15/10 cal bike

15 box jump overs

5-10 HSPU

Rest 1 min between sets


Wednesday

6 rounds-1 set every 2 min

300/200 C2 Bike

4-8 bar facing burpees

1 Power Clean-start@60% and build


Deadlift

4 sets

4 Pause (2 sec at knee)+4 regular@60-65%


3 sets

25 GHD Hip Extensions

12-15 Goblet Spanish Squats


Thursday

60 min

5 min Bike

4 min Run

3 min Row

2 min Ski

1 min Stepup


Friday

Bench

12-9-6-6 (heavier than last week)

into

AMRAP Chin Ups (-2)


LEGENDS Workout!

3 rounds

25 Box Stepups with one DB

100DU

50 Wall Ball


Saturday



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