August 15, 2021

Monday

12 min AMRAP
15 hang Power cleans
10 box jumps
300/275m row/run/ski

rest 2 mins

2 rounds for time:

15 hang Power cleans
10 box jumps
300/275m row/run/ski

Tuesday

A)

4 RFT
8-10 push press
super set
max strict pull ups (if more than 8, do weighted )
rest 2mins between rounds

B)

3 RFT
60/42 kcals
60 press ups
60/42 kcals
(9 min time cap?)

Wednesday

A)

5-5-3-3-3 Front squat
starting weight is finishing weight from last week

B)

12 min AMRAP
8 step ups each leg
30-45/sec plank
8 cossack squats each leg
30-45 sec hollow hold

Base Conditioning (7pm only)

5 rounds – Every 3 min alt between

400m run (2.5min time cap)
500m row (2.5min time cap)

Thursday

A)

1min on/ 1 min off
12 TTB
remaining time max DB Snatch
x 8

B)

3 rounds for quality
20-30 sec l-sit/ knee tuck
15 bent over flyes
10-15 bicep curls

Friday

EMOM 20mins
1) heavy deadlift
3) down ups
5) wall balls

Saturday

I Go U Go
10 mins
10/7 kcals
8 hang snatch (35/25)

Rest 2 mins

I Go U Go
10/7 kcals
8 thrusters (35/25)

Sunday

Every 6 mins x 5 rounds:
15 empty bar squat jumps
20 air squats
25 v-sits
max distance in remaining time