Wednesday 8/21
Strength:Push Press
Wednesday
Push press
5×3@80%
Workout of the day
16 min EMOM Alternating-
Bike
Push ups
Wallballs
Rest
Tuesday 8/20
KB clean technique work
Workout of the day For time-
Run 800m
20 double KB hang cleans
4 Rope climb
Run 600m
15 double KB hang cleans
3 Rope climb
Run 400m
10 double KB hang cleans
2 Rope climb
Run 200m
5 double KB hang cleans
1 Rope climb
Rx 35/26#
Rx+ 53/35#
Friday 8/16
Oly Snatch
20 minutes build to a heavy set of 2 snatch
Workout of the day
12 min amrap-
Max wall balls 20/14lb
*At the top of every minute
5 Deadlift @50% of 1 Rep max
Thursday 8/15
15 minutes of rope climb technique work
- if you already have rope climbs then 10 minute EMOM of 1-3 rope climbs
Workout of the day
20 min amrap-
40 Du
20 Russian KBS
10 Burpees
Rx 70/44#
Rx+ 80/53#
Wednesday 8/14
Strength:Bench Press
6×4@80%
Workout of the day
5 rounds-
5 strict pull-ups
10 cal bike
15 push ups
Rx+ 5 strict C2B Pullups
Tuesday 8/13
Strength:Front Squat
5×5 @75%
Workout of the day
For time-
24-20-16-12-8-4 DB lunges
*row 15/12 calories after each set
Rx 40/25lb Rx+50/35
Monday 8/11
Strength:Push press
6×4@80%
Workout of the day
15 min amrap-
Run 400m
24 DB hang clean and jerk
12 T2B
Rx 40/25#
Rx+ 50/35#
Thursday 8/8
Strength
Bench Press
5×5 75%
Workout of the day
14 min amrap-
12 DB snatch
12 Burpees
4 Bar MU/8 Pullups
Rx 40/25#
Rx+ 50/35#
Wednesday 8/7
Workout of the day
For Time
4 Rounds
Row 600/500m
30 Sandbag lunges
3 Rope climbs
Accessory:Core work
Accumulate
50 sit-ups
35 leg raises
2 minutes of plank