Monday, August 1st
STRENGTH
10-8-6
Tempo Wide Grip Bench Press @30X1*
*Start light and build to a moderate weight. Use a slightly wider than standard grip. After each set complete Max Reps of Diamond Push-Ups.
Remember Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
WORKOUT
6 SETS ON A 3:00 RUNNING CLOCK…
30/24 Cal Row
Max Reps in the Remaining Time…
ODD ROUNDS: Burpees
EVEN ROUNDS: Pull-Ups or Ring Rows
-Rest :30 b/t Sets-
(Score is Total Reps)
https://vimeo.com/733739840/73a314d3e9
Tuesday, August 2nd
STRENGTH
EVERY 1:30 x 6 SETS*
1 Snatch High Pull
+
1 Hang Power Snatch
+
1 Power Snatch
*Start Moderate-Light and build up to Moderate-Heavy.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
1 Power Snatches (155/105)|(115/75)*
15 Box Jumps (24/20)
100m Run
*Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…).
(Score is Rounds + Reps)
https://vimeo.com/733752813/ed9c6e69e7
Wednesday, August 3rd
WORKOUT
FOR TIME*
200 Russian KB Swings (70/53)|(53/35)
150 Sit-Ups
100/80 Cal Bike
15 Rope Climbs
*Partition as needed to complete all reps.
(Score is Time)
https://vimeo.com/733752647/68c00c90cb
Thursday, August 4th
WORKOUT
FOR TIME*
10-9-8-7-6
Shoulder to Overhead (135/95)|(95/65)
Up-Downs Over Bar
Immediately Into…
5-4-3-2-1
Shoulder to Overhead (185/135)|(135/95)
Up-Downs Over Bar
*After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set then complete 25 reps and move on. No additional penalty.
(Score is Time)
https://vimeo.com/733752449/bf47d5d008
Friday, August 5th
SKILL
EMOM x 6 MINUTES
Practice one of below Pulling Options…
Option 1: 2 Hips to Bar + 1 Bar Muscle-Up
Or…
Option 2: 2 Dynamic Kip Swing + 1 Pull-Up
Or…
Option 3: 3 Simulated Kip Swing or 3 Jumping Pull-Ups
(No Measure)
WORKOUT
3 SETS
AMRAP x 6 MINUTES*
3 Bar Muscle-Ups
9 Hand Release Push-Ups
18 Slam Balls (30/20)|(20/10)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up