Monday, August 26th - Saturday, August 31st

Monday

(A) Front squat - 5 x 3 @ 32X1

(B) 2 x 3 minute AMRAPs, rest 2 minutes

  • 8 thrusters

  • 8 burpees over bar

(C) 5 minute AB or row cool down + Knee in corner stretch, 60s/each

Tuesday

(A) Clean Segment Deadlift - 3 x 3 (inch, knee, high thigh)

(B) Power Clean + Split Jerk - 10 x (1 + 1) OTM

(C) 3, 6, 9, 12, 9, 6 & 3 reps

  • Row calories

  • Barbell shoulder to overhead

Wednesday


Alternating OTM, for 16 minutes

(A1) 4 - 6/side half kneeling Arnold Press, or HSPU BOX work, or HSPU lateral walk + HSPU off box

(A2) AMRAP (-1) strict pull ups @22X2

(B) 4 - 8 rounds, not for time

  • 16 single arm DB push press

  • 14 single arm KBS*

  • 12 lateral step overs

  • weighted plank for max time

*sub KB snatch

Thursday

(A) Hang Power Snatch + Power Snatch - 10 (1 + 1) OTM

(B) Deadlift - 10 x 1.5 OTM, building as you go.

(C) Assault bike

  • 30s @ ~ 70% RPE, rest to recovery

  • 30s @ ~ 85% RPE, rest to recovery

  • 1/2 mile for time

Friday

(A) 3 separate 10 minute AMRAPs, rest 2 minutes in between:

Block 1

  • 6 toes to bar

  • 12 air squats

  • Run 220m

Block 2 

  • 20s/each side plank

  • 12 push ups

  • 14/12 calorie row

Block 3

  • 12s L sit

  • 12 SA OH DB walking lunges

  • 14/12 cals Assault Bike

Saturday

Rest as needed between blocks. 

Keep intensity as high as possible during pieces. 

I)

400m run

40 DB Thrusters

400m run

(Rest 2)

20 DB Bench Press

200m run

20 DB Bench Press

II)

40/34 cal Row

40 SA Kettlebell Deadlift (mod-tough)

40/34 cal Row

(rest 2)

20 Russian KBS (mod-tough)

20/17 cal row

20 Russian KBS


III)

30/22 cal AB

30 Box Step Ups

30/22 cal AB


(rest 2)


15 Burpee Box Jump Overs

15/11 cal AB

15 Burpee Box Jump Overs