August 1, 2021

Monday

4 Rounds for time:
500m row ski/ 400m run
25 empty bar thrusters
15 pull ups

Tuesday

A)

Build to a heavy
2 power clean + 2 jerk

B)

3min AMRAP
3 Clean and Jerk
3 burpee over the bar
3min rest
3min AMRAP
3 Clean and jerk
3 burpee over the bar

Wednesday

A)

8-8-8-8 Back Squat

B)

12min AMRAP
Bulgarian split squats 8 each side
30 sec bar hang
20 glute bridges (on box)
30 sec hollow hold

Base Conditioning (7pm only)

0-6min – 800m run
6-11min – 600m run
10 – 14min – 400m run
14-20 min – 1.2/1km row
22-27min – 850m/700m
27- finish – 500m

Thursday

A)
6 Rounds for time:
8 TTB
12 Box Jumps

Rest 4 mins

B)
3 Rounds for time
20 hang DB snatch
20 down ups

Friday

A)

3-3-3-3-3 push press/jerk

B)

2min on/off x 4 rounds
20 shoulder to overhead, max kcal remaining time

Saturday

In pairs
120 Kcals
50 Rounds of
5 DL, 3HPC, 1 STOH
120 Kcals

Sunday

5 Rounds
2min on / 1min off
Rest 3 mins
10 Rounds
1min on / 30 sec off
rest 3 mins
max kcals in 5 minutes