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August 7-August 13

Updated: Aug 8, 2023

Monday

A. :40 Max Reps Back Squat@80%/Rest 3 minutesx4

B. Single Leg RDLx10/sidex4

C,. Heavy KBSx20x4


4 rounds

10/8 cal bike

10 DB Box Step Ups

50 FT DB lunge (at sides)

10/8 cal bike


Rest 3 min between sets-motor!


Tuesday

A. Hang Snatch+Snatch+OHSx3

B. Paused Hang Snatch Pullsx3x3

C. Strict Pull Upx3x5-CTB if possible


5 rounds

20 Cal Row

10 Ring Push Ups

10 HKR

10 DB Deadlifts


Wednesday

A. Push Pressx2x6@90%

B. 3-5 TOUGH HSPU (strict, wall facing, paralette)

50 FT OH Carry each arm

x6 sets


15 cal Bike

21 Thrusters

15 cal bike

18 Thrusters@heavier

15 cal bike

15 Thrusters@heaviest

66 FT OH Lunge with final weight


Thursday

Run

4 sets

500M@moderate

250M@fast

250M @easy

Rest 1 min after each set


Friday

A. Clean Pull+Hang Clean+Push Press+Push Jerk

B. Clean and Jerkx2x4-heavier than last week

C. Deadliftx4x6@80%


6 rounds

17/13 cal row

12 CTB (rounds 1 and 4), 12 T2B (rounds 2 and 5), 6 barmu(rounds 3 and 6)

8 burpee box jump overs

Rest=work


Saturday

Teams of 2

30 min AMRAP

20 Cal Ski

20 Barbell Rows

30 Diamond Push Ups

10 Strict Pull ups

200 FT Sandbag shoulder Carry


Sunday

EMOM 40

1-14/11 cal Bike

2-50 FT Hswalk or bear crawl

3-18 Wall Ball

4-4-6 burpee pull ups

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