Monday, August 24th
STRENGTH
EVERY 1:30 x 7 SETS
1 Clean Deadlift
+
1 Below the Knee High Pull
+
1 Below the Knee Hang Power Clean
+
1 Above the Knee Hang Power Clean
*Light to moderate. Keep weight the same throughout working on technique.
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
10 DB Power Cleans (50/35)|(35/20)
10 KB Sumo Deadlift High Pull (70/53)|(53/35)*
100′ Mixed Grip Lunges**
*Option for DBL DB Sumo DB High Pull
**Lunge 50′ with KB In Suitcase Hold, and DB in Front Rack.
Lunge 50′ back with KB/DB in opposite hands.
(Score is Rounds + Reps))
Tuesday, August 25th
WORKOUT
6 SETS
15/12 Cal Bike
10 Push Jerks (135/95)|(95/65)
-Rest 1:30 b/t Sets-
(Score is Each Set for Time)
Wednesday, August 26th
STRENGTH
5 SETS*
4 Back Squat
*Start heavier and end heavier than last week.
(Score is Weight)
WORKOUT
FOR TIME
800m Run Into…
5 ROUNDS
10 Back Squats (155/105)|(115/75)
20/15 Cal Row
(Score is Time)
Thursday, August 27th
STRENGTH
EMOM x 4 MINUTES
3 High Hang Power Cleans
Into…
EMOM x 4 MINUTES
3 Hang Power Cleans
*Keep weight moderate-heavy.
(Score is Weight)
WORKOUT
EVERY 3:00 x 4 SETS
15/12 Cal Row
10 Bar Facing Burpees
5 Hang Power Cleans
(Athlete’s Choice)*
*Moderate-heavy to heavy.
(Score is Each Set for Time)
Friday, August 28th
STRENGTH
EVERY 1:30 x 5 SETS*
4 Deadlift
*Start heavier and end heavier than last week. .
(Score is Weight)
WORKOUT
3 SETS
AMRAP x 4 MINUTES*
5 Deadlifts (205/145)|(135/95)
7 Box Jump Overs (24/20)
9 V-ups
-Rest 1:00 b/t Sets-
*Pick up where you left off each set.
(Score is Total Rounds + Reps)
Saturday, August 29th
STRENGTH
E2MOM x 10 MINUTES
8 Super Slow DB Front Squats
6 DB Thrusters
(Score is Load)
WORKOUT
EMOM x 6 MINUTES
MIN 1 – :45 MAX Burpee Squat Jumps*
MIN 2 – :45 Lunge (R) + Lunge (L) + Squat
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :45 MAX Jumping Lunges
MIN 2 – 12-15 Single DB Thruster
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :45 MAX Burpee Squat Jumps
MIN 2 – :45 Lunge (R) + Lunge (L) + Squat
*Burpee Squat Jump = Jump out to a Burpee + Jump feet into bottom of a squat + explode out
