Monday, July 29th - Saturday, August 3rd

Update on the Rig: Instead of erecting it on the gravel, I am going to have a portion of the lot paved this Saturday. Thank you for your patience on this. I can’t wait to start doing pull ups and toes to bar again.

Monday

(A1) Barbell Reverse lunge - 5 x 5/each side

(A2) DB SLDL - 5 x 5 @ 31X1

(B) 4 x 1 minute rounds, rest 2 minutes

  • 12 DB thrusters

  • max AB calories

Tuesday

(A) Tall Snatch + Hang Snatch - 10 x (1 + 1) OTM

(B1) DB Bench Press - 3 x 8 - 10

(B2) Barbell Row - 3 x 8 - 10

(C) 1 - 3 rounds, not for time

  • 400m jog

  • max (-1) push ups

Wednesday

(A) Back Squat - 5 x 3 @ ~ 83%

(B) AMRAP in 8 minutes

  • 16 alternating DB snatch

  • 8 burpees

  • 30s plank

Thursday

(A1) Weighted sit up - 3 x 12 - 15

(A2) Hollow Rock - 3 x 10 - 20

(B1) Reverse V up on Rower - 3 x 8 - 10 @ 3131

(B2) Cable rotation - 3 x 8 - 10/side

(C) 2 x OT8M - 1k Row @ ~ 85% RPE

Friday

(A1) (Power Clean) + Push Jerk - 5 x (1 + 3)

(A2) Dual DB row - 5 x 4 - 6 @ 21X2

(B) 5 rounds

  • 20 SA DB push press

  • 16 SA KBS

  • 12 V ups

Saturday

Partner workout


0:00 - 8:00 Partner A runs 400m, while Partner B does AMRAP: 10 wall ball, 10 KBS

8:00 - 10:00 - Rest

10:00 - 20:00 - Partner A bikes 1/2 mile, Partner B does AMRAP: 10 burpees, 20 in place Farmers March

20:00 - 24:00 - Rest

24:00 - 34:00: Partner A runs 400m, Partner B does 45s plank + max reps Devils press

34:00 - 37:00: Rest

37:00 - 41:00: max meters row, one partner working at a time