Monday, August 7th - Sunday, August 13th

Monday

(A) Back Squat – 65% x 5, 70% x 5, 75% x 5

(B) 17.1 CrossFit Open Workout

20 minute cap

·      10 alternating dumbbell snatch

·      15 burpee box jump overs

·      20 alternating dumbbell snatch

·      15 burpee box jump overs

·      30 alternating dumbbell snatch

·      15 burpee box jump overs

·      40 alternating dumbbell snatch

·      15 burpee box jump overs

·      50 alternating dumbbell snatch

·      15 burpee box jump overs

 

(C1) 3 x 30s weighted plank

(C2) 60s/side knee in corner stretch

 

Tuesday

(A)  Handstand push-ups, 5 sets, stopping 1 -2 reps shy of failure

(B) 40 burpees

+ “Annie”

50, 40, 30, 20 & 10 reps

·      sit-ups

·      double – unders

(C1) 3 x 30s weighted plank

(C2) stretch pecs 60s/side

Wednesday

(A) Deadlift - 65% x 5, 70% x 5, 75% x 5

(B)  4 RFT

·      15 toes to bar

·      20 wall ball

·      Row 350m

 (C1) 3 x 10 – 15 ab wheel

(C2) 3 x 8 – 10 good mornings (light)

Thursday

(A) Push Press – 65% x 5, 70% x 5, 75% x 5

(B) “Helen”

3 RFT

Run 400m

21 kettlebell swings

12 chest to bar pull – ups

(C) 3 x 30s weighted side plank

(D) knee in corner stretch, 60s/side

Friday

(A) Front Squat – 80% x 3 x 3

(B) Every other minute, 6 rounds

·      5 thrusters

·      10 burpees

(C1) 3 x 6 – 8 SLDL

(C2) 3 x Max L sit

Saturday

Partner Workout;

Accumulate 100 Assault Bike Calories

Accumulate 150 Wall ball

Accumulate 200 calories row

Accumulate 250 double-unders

300 seconds plank (each)

Sunday

Yoga