Monday 8/28
“STRENGTH”
Back Squat
Every 2:00 x 5 Sets:
Sets 1-4: 4 x 8 @ 65%
Set 5: 1 x 8+ @ 65%
“CONDITIONING”
For Time:
3 Sets:
250m Row
25 KBS (53/35)
15 Burpees
REST 3:00
3 Sets:
250m Row
25 Wall Balls (20/14)
15 Deadlifts (155/110)
Tuesday 8/29
“STRENGTH”
Bench Press
Every 2:00 x 5 Sets:
Sets 1-4: 4 x 8 @ 65%
Set 5: 1 x 8+ @ 65%
“CONDITIONING”
5 Sets:
AMRAP 3 minutes:
10 Shuttle Runs (d/b = 1)
– with time remaining, AMRAP:
6 Pull-ups
6 Box Jumps (24/20)
REST 1:00
Wednesday 8/30
“CONDITIONING”
Teams of 2. Trade Movements.
AMRAP 12 minutes:
15/12 Calorie Bike
15 Thrusters (95/65)
15 Power Cleans (95/65)
REST 3:00
AMRAP 12 minutes:
15/12 Calorie Bike
15 Push Press (95/65)
15 Power Snatches (95/65)
Thursday 8/31
“STRENGTH”
Deadlift
Every 2:00 x 5 Sets:
Sets 1-4: 4 x 8 @ 65%
Set 5: 1 x 8+ @ 65%
“CONDITIONING”
3 Rounds for Time:
25/20 Calorie Row
50 Walking Lunges
100 Double Unders
Friday 9/1
“CONDITIONING”
4 Sets:
1:00 Handstand Push-ups
1:00 Toes to Bar
1:00 Burpee Box Jump Overs (24/20)
1:00 Hang Power Cleans (135/95)
REST 2:00
“STRENGTH”
3 Rounds for Quality:
3 Wall Walks
10 Strict Hanging Knee Raises
10 Hand Release Push-ups
1:00 Bottom of Squat Hold
Saturday 9/2
“CONDITIONING”
Teams of 3. Trade every minute.
P1 = Reps
P2 = Calories
P3 = REST
AMRAP 30 minutes:
12 Wall Balls (20/14)
12 Abmat Sit-ups
12 DB Goblet Squat (50/35)
12 Alt. DB Snatch (50/35)
Max Calorie Row
