AUGUST 29-SEPTEMBER 4

MONDAY, AUGUST 29

5 ROUNDS

500M ROW

2 MUSCLE UPS

4 ALT DB SNATCHES L+R 70/50

6 SINGLE DB OH LUNGES L+R

 

TUESDAY, AUGUST 30

5-3-1-1-1

WEIGHTED OR STRICT PULL-UPS

10-20-30-40-50

RUSSIAN KBS 1.5/1 POOD

50-40-30-20-10

AIR SQUATS

*2 AIR SQUATS AFTER EACH SET OF AIR SQUATS

 

WEDNESDAY AUGUST 31

EVERY 6:00 X 4 SETS

(WITH A PARTNER)

800M RUN (TOGETHER)

20 BAR FACING BURPEES (SPLIT)

MAX THRUSTERS IN REMAINING TIME 95/65 (SPLIT)

-REST 2:00 B/T SETS-

 

THURSDAY, SEPTEMBER 1

3 SETS

3 POWER CLEANS

3 SETS

1 POWER CLEAN

1 HANG POWER CLEAN

3 SETS

1 HANG POWER CLEAN

EMOM X 12

1: 12 TTB

2: 5 HEAVY SANDBAG TO SHOULDER

 

FRIDAY, SEPTEMBER 2

EVERY 3:00 X 5 SETS

50 DOUBLE UNDERS

4 WALL WALKS

MAX DOUBLE DB BOX STEP OVERS IN REMAINING TIME

-REST :90 B/T ROUNDS-

 

SATURDAY, SEPTEMBER 3

4 ROUNDS (TEAM OF 3)

P1: 100M FARMER CARRY (TIMEKEEPER)

P2: 1 MAX SET UNBROKEN BARBELL BENCH PRESS 135/95

P3: MAX CALORIE SKI ERG

 

SUNDAY, SEPTEMBER 4

AMRAP 20

ACCUMULATE 1:00 WALL SIT

100′ WALKING LUNGE (UNWEIGHTED)

ACCUMULATE 1:00 PLANK HOLD

100′ HANDSTAND WALK (OR BEAR CRAWL)

ACCUMULATE 1:00 ACTIVE HANG

25 RING ROWS

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