Monday, August 12th - Saturday, August 17th

Monday


(A) Front squat - 5 x 3 @ 31X1


(B) 3 rounds

  • 10 thrusters

  • 35 double unders

then, 15, 10 & 5 reps

  • pull ups

  • KBS

Tuesday

(A) Push Jerk - Heavy set of 3


(B) AMRAP in 8 minutes

  • 8 DB push press

  • 8 burpees

  • 8/5 cals AB


Wednesday


(A) Hang power snatch + Power snatch - 10 x (1 + 1) OTM

(B) Deadlift - 12 minutes to build to heavy set of 3

(C) 5 x OT2M - 16s AB


Thursday


AMRAP in 12 minutes

  • 1/2 mile assault bike

  • 16 DB snatch

  • 30s plank


Rest 2 minutes


AMRAP in 12 minutes

  • ï Row 16/12 calories Row

  • ï16 single arm DB push press

  • ï15s L sit


Rest 2 minutes


AMRAP in 12 minutes

  • ïRun 200m

  • ï16 single arm DB hang clean

  • ï8 toes to bar



Friday


Alternating OTM, for 20 minutes

(A1) 3 - 5 Z press, HSPU off box, or HSPU off box/hands on DB

(A2) 4 - 6 strict pull ups


(B) AMRAP in 4 minutes x 2, rest 2 minutes

  • 8 devils press

  • 30 double unders/50 singles


Saturday


With a partner, accumulate:

 

400/340/280 cal AB

 

Alternating every time partner does one round of:

 

10 KBS

15 Wall Ball

200m run