Wednesday 2019.08.21

Aug 20, 2019

Conditioning

3 Sets

Complete as many rounds as possible in 3:00:

  • 9/7 Calorie Assault Bike
  • 7 Toes to Bar
  • 5 Dumbbell Front Squats (50/35)

Rest 3:00

Complete as many rounds as possible in 3:00:

  • 9 Burpees
  • 9 Kettlebell Swings (70/53)

Tuesday 2019.08.20

Aug 19, 2019

Strength

Snatch High Pull w/ :03 pause at position 2 + Power Snatch w/ :03 pause at position 2

  • Build to a heavy 2+1
  • Drop 15% and every minute on the minute for 5:00:
    • 2+1

Conditioning

For time:

  • 50/40 Calories
  • 200m Farmer’s Carry (70/53)
  • 200m Seabag Carry
  • 50/40 Calories

Monday 2019.08.19

Aug 18, 2019

Strength

Front Squat

  • build to a heavy 2-4 @ 33X1

Conditioning

With a partner, alternating full rounds, complete 4 rounds each:

  • 21 Box Jumps
  • 15 Pull Ups
  • 3 Squat Cleans (185/125)

20:00 time cap

Week of 2019.08.19 Preview

Aug 18, 2019

Microcycle Preview

  • Monday: front squat
  • Tuesday: snatch
  • Wednesday: intervals
  • Thursday: push press
  • Friday: leg strength
  • Saturday: team workout

Saturday 2019.08.17

Aug 16, 2019

Strength

Working in teams of 3, complete:

  • 800m run together

then alternate full rounds, complete 5 rounds each:

  • 6 Dumbbell Power Cleans (50/35)
  • 12 Burpees over the Dumbbells
  • 6 Dumbbell Thrusters (50/35)

then

  • 800m run together