Monday, August 7th
Strength
Split Jerk
3×1 (85-95%)*
Workout
7 ROUNDS FOR TIME
7 Shoulder to Overhead (135/95)(95/65)
7 Up-Downs To Target*
7 Chest to Bar Pull-Ups or Pull-ups
*Ideally target is 6′ above reach.
(Score is Time)
Tuesday, August 8th
Strength
Squat Clean
1.) Squat Clean*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%)
Power Clean
1.) Power Clean*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%)
Clean Pull
2.) Clean Pulls**
3×2 (110%)
Workout
2 SETS
AMRAP x 5 MINUTES*
1 Squat Clean (85% of 1RM C&J)**
35 Double Unders
-Rest 1:30 b/t Sets-
*Start at beginning of AMRAP.
**Option for Power or Deep Power
Sub for Single Unders
(Score is Lowest Rounds + Reps)
Wednesday, August 9th
Skill
EMOM x 6 MINUTES
MIN 1 – 1-2 Rope Climb
MIN 2 – :45 EZ Bike
(No Measure)
Week 6 of 8 Gymnastics Cycle
Workout
“KILIMANJARO”
FOR TIME*
120 DB Goblet Alt. Lunges (50/35)(35/26)
80/60 Cal Bike
40 Single DB Burpee Box Step-Overs (24/20)**
25 Rope Climbs
*Partition Reps and Movements in any order to complete work.
**1 Rep= DB Burpee + DB Box Step-Over. Can hold DB anyway above hips for Step-Over.
(Score is Time)
Thursday, August 10th
Partner Workout Option
IN TEAMS OF 2…
4 SETS*
400m Run
While P1 is Running…P2 Completes:
1:00 KB Front Rack Hold
Immediately into…
Max Sit-Ups Until P1 Finishes Run
-Rest 1:00 b/t Sets-
*P1 completes 400m Run, while P2 completes 1:00 Front Rack Hold (Athlete Choice) into Max Sit-Ups until P1 returns then switches. After each set, rest 1:00.
(Score is Total Reps of Sit-Ups)
Workout – All
Solo Option
4 SETS
400m Run
1:00 DBL KB Front Rack Hold (Athlete Choice)
30 Sit-Ups
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
Post-Workout Strength – All
Front Squat
3×5*
Friday, August 11th
Strength
Squat Snatch
1.) Squat Snatch*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%)
Power Snatch
1.) Power Snatch*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%)
Snatch Pull
2.) Snatch Pulls**
3×2 (110%)
Workout
FOR TIME
60 Wall Balls (20/14)
40 Box Jumps (24/20)
20 Power Snatches (135/95)(95/65)
(Score is Time)
Saturday, August 12th
Partner Workout
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
60/50 Cal Row
40 Toes to Bar
20 Bar Muscle-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
