Friday 2019.08.16

Aug 15, 2019

Strength

1a) Barbell Front Rack Reverse Lunges

  • x 5/leg x 4 sets

1b) Cossack Squats @ 2020

  • x 4/side x 4 sets

1c) Seated Box Jump

  • x 3 x 4 sets

Conditioning

Every 4:00 for 4 rounds:

  • 20 Wall Balls (20/14)
  • 15/12 Calories
  • 200m Run

Thursday 2019.08.15

Aug 14, 2019

Strength

1a) Push Press @ 10X2

  • x 3-5 x 4 sets

1b) Single Arm Dumbbell Row

  • x 8-10/arm x 4 sets

Conditioning

3 Rounds for time:

  • 15 Clean and Jerks (135/95)
  • 20 Chest to Bar Pull Ups

12:00 time cap

 

Wednesday 2019.08.14

Aug 13, 2019

Strength

Front Squat @ 33X1

  • x 2 reps x 5 sets, same weight across all sets @ RPE 8

Conditioning

With a partner, alternating full rounds, complete 5 rounds each:

  • 15/12 Calories
  • 12 Double Kettlebell Front Squats (53/35)

Tuesday 2019.08.13

Aug 12, 2019

Strength

Snatch lift off + snatch high pull + power snatch + overhead squat

  • build to a heavy 1+1+1+1
  • drop 15% and complete every minute on the minute for 5:00:
    • 1+1+1+1

Conditioning

5 Rounds for time:

  • 50 Double Unders
  • 16 Dumbbell Snatch (70/50)
  • 100m Run with dumbbell

Monday 2019.08.12

Aug 11, 2019

Conditioning

8 Rounds

In 2:00:

  • 1 Rope Climb
  • 15/12 Calories
  • Max Burpees

Rest 2:00