Friday 2018.08.17

Aug 16, 2018

Strength

Every minute on the minute for 12:00:

• Power snatch (position 1) + power snatch (position 2) + overhead squat

Conditioning

At 0:00, complete 21-15-9 reps of:

• Front rack reverse lunges (115/75)
• Pull ups

At 8:00, complete 21-15-9 reps of:

• Push jerks (115/75)
• Calorie bike or row

6:00 time cap on both workouts.

Thursday 2018.08.16

Aug 15, 2018

Strength

1A) Frankenstein Front Squat

• 4 x 3-5 @ 21X1

1B) Arch Up

• 4 x 10

Conditioning

2 Rounds

Complete as many rounds as possible in 2:00:

• 5 Sandbag squats (100/150)
• 10 Burpees over the sandbag

Rest 2:00

Complete as many rounds as possible in 2:00:

• 10 Box jump overs (20/24)
• 10 Kettlebell swings (35/53)

Rest 2:00

Wednesday 2018.08.15

Aug 14, 2018

Strength

1A) Behind the Neck Strict Press

• 3 x 8-10 @ 11X1

1B) Single Arm Dumbbell Row

• 3 x 10-12

Conditioning

3 Rounds for time:

• 300m Run
• 20 Alternating dumbbell snatch (50/35)
• 300m Run
• 20 Single arm dumbbell shoulder to overhead (50/35) (10/arm)

Tuesday 2018.08.14

Aug 13, 2018

Strength

1A) Back Squat

• 4 x 2 @ 66X1

1B) Seated Box Jump

• 4 x 5

Conditioning

10 Rounds for time;

• 10 Wall Balls (20/14)
• 10 Burpees

12:00 time cap.

Monday 2018.08.13

Aug 12, 2018

Conditioning

Every 6:00 for 5 rounds:

• 30/25 Calorie bike or row
• 3 Wall walks
• 12 Box jumps with step down
• 200m Run