Monday, August 14th
Skill
EMOM x 5 MINUTES
5-7 Strict Ring Dips
or…
5-7 Box Dips
(No Measure)
Week 7 of 9 Gymnastics Cycle
Workout
3 SETS
AMRAP x 6 MINUTES
150m Run
12 DBL DB Front Rack Alt. Lunges (50/35)(35/20)
9 Ring Dips
-Rest 1:30 b/t Sets-
*Reset at beginning of AMRAP.
(Score is Lowest Rounds + Reps)
Tuesday, August 15th
Strength
EMOM x 6 MINUTES*
1 Hang Power Clean
+
1 Squat Clean**
*Start Light and build to Moderate. This is a Deload Week.
**Option for Power Clean
(Score is Weight)
Week 7 of 8 Oly Cycle
Workout
“SUPERSONIC”
20 ROUNDS FOR TIME
1 Power Clean (205/145)(145/100)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups
(Score is Time)
Wednesday, August 16th
Strength
EMOM x 6 MINUTES*
1 Push Jerk
+
1 Split Jerk
*Start Light and build to Moderate. This is a Deload Week.
(Score is Weight)
Week 7 of 8 Oly Cycle
Workout
EMOM UNTIL COMPLETION*
Rotate the below movements until 150 Wall Balls have been completed…
MIN 1 – 2 Wall Walks + 8 Push Press (95/65)(65/45)
MIN 2 – Max Wall Balls (20/14)
MIN 3 – Rest
*If not complete in 7 sets each remaining WB is :01 added to the time of 20:00. Ex: 23 WB not completed, total time would be 20:23.
(Score is Total Time)
Thursday, August 17th
Workout
EVERY 5:00 x 4 SETS
50 Double Unders*
50/40 Cal Row
50 Double Unders*
-Rest w/ Time Remaining-
*Option for 80 Single Unders or :45 Double Under Practice.
(Score is Slowest Set)
Friday, August 18th
Strength
EMOM x 6 MINUTES*
1 Hang Power Snatch
+
1 Squat Snatch**
*Start Light and build to Moderate. This is a Deload Week.
**Option for Power Snatch.
(Score is Weight)
Week 7 of 8 Oly Cycle
Workout
AMRAP x 15 MINUTES
10/8 Cal Bike
4 Hang Power Snatch or Hang Squat Snatch (135/95)(95/65)
*Add 1 Hang Power/Squat Snatch after each full round. Ex: R1 = 4, R2 = 5, R3 = 6, and so on.
(Score is Rounds + Reps)
Saturday, August 19th
Partner Workout
IN TEAMS OF 2…
AMRAP x 28 MINUTES*
50 Hand Release Push-Ups
50 DB Farmer Alt. Box Step-Ups (Athlete Choice)
50 Synchro Burpees**
50 Toes to Bar
50 Box Jumps (24/20)
*P1 works while P2 rests. Split work as needed…except the Burpees. Those are done for 50 reps total, synchro (both athletes perform 50 at the same time).
(Score is Rounds + Reps)
