Week of 8/5/19-8/11/19

Monday:
Front Squats: 8, 6, 4, 2
*rest 2 minutes between sets*

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AMRAP 8:
– 10 DB Front Rack Lunges (50/35)
– 30 Double Unders

Tuesday:
“Triple Decker”
At 0:00
– 4k/3.5k Echo Bike
At 10:00
– 2k/1500m Row
At 20:00
– 1 Mile Run

Wednesday:
Every 90 seconds for 12 minutes (8 sets):
– 2 Hang Power Snatches
*building*

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21-15-9
– OHS (95/65)
– Burpees

Thursday:
10 rounds:
:30 Max Effort Row Sprint
*rest 2:00*
*During rest interval accumulate as many Lunges (bodyweight), Push-Ups, Toes to Bar as possible. Movements will be athletes choice, and they can mix and match anyway they’d like.*
**Score = Max Distance on Rower during interval + total reps during rest.**

Friday:
Push Press: 8, 6, 4, 2
*rest 2 minutes*

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EMOM 15:
– 10 DB Push Presses (50/35)
– 15 American KBS (53/35)
– 10 Box Jump Overs (24/20)

Saturday:
4 Rounds:
– Run 400m
– 10 Power Cleans (135/95)
– 10 Front Squats (135/95)

Sunday:
CLOSED

Enjoy Your Weekend!