Monday, August 17th
STRENGTH
EMOM x 8 MINUTES*
4 Push Jerks
*Start light and build to moderate-heavy
(Score is Weight)
WORKOUT
FOR TIME
30 Push Jerks (95/65)|(65/45)
30 Box Jump Overs (24/20)
200m Run
20 Push Jerks (115/75)|(75/55)
20 Box Jump Overs
200m Run
10 Push Jerks (135/95)|(95/65)
10 Box Jump Overs
200m Run
(Score is Time)
Tuesday, August 18th
STRENGTH
6 SETS
1 Pausing Below The Knee Power Clean
+
1 Pausing Hang Power Clean*
+
1 Hang Power Clean
*Athletes will pause :02 below the knee before completing the movement, and :02 above the knee before completing the movement.
(Score is Weight)
WORKOUT
5 SETS
(:40 ON / :20 OFF)*
MOVT 1 – Hang Power Clean (95/65)|(65/45)
MOVT 2 – Back Rack Reverse Lunges
MOVT 3 – Sit-Ups
-No Additional Rest b/t Sets-
(Score is Total Reps)
Wednesday, August 19th
STRENGTH
EVERY 1:30 x 6 SETS*
6 Back Squat
*Start heavier and end heavier than last week.
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
5 Back Squat (135/95)|(95/65)
5 V-ups
5 Wall Balls (30/20)|(20/14)
(Score is Rounds + Reps)
Thursday, August 20th
STRENGTH
EVERY 1:00 x 6 SETS*
6 Deadlift
*Start heavier and end heavier than last week. .
(Score is Weight)
WORKOUT
2 ROUNDS FOR TIME
50/40 Cal Row
25 Deadlifts (155/105)|(115/75)
15 Burpees Over Bar
-Hard Cap 15:00-
(Score is Time)
Friday, August 21st
STRENGTH
6-6-4-4-2*
Hang Power Clean
*Keep weight moderate-heavy.
(Score is Weight)
WORKOUT
FOR TIME*
100/75 Cal Bike
50 Hang Power Cleans (135/95)|(95/65)
1200m Row
*Partition sets/reps in any order to complete for time.
(Score is Time)
Saturday, August 22nd
STRENGTH
E2MOM x 12 MINUTES
12 DB Box Step-Ups
12 Narrow Stance DB Front Squats
WORKOUT
5 SETS
:30 Max DB Glute Bridges + :30 Glute Bridge Hold
:30 Max Air Squats + :30 Squat Hold
:30 Jumping Squats + :30 Bottom-Up 1/2 Squat
-Rest 1:00 b/t Sets-
(Score is Reps)
