Week of 8/19/19-8/25/19

Monday:
Front Rack Barbell Stepups x 16 (8/leg)
*rest 2 minutes*

+

AMRAP 12
– 15 Toes-to-Bar
– 9 DB Thrusters (50/35)
– 10 Alternating Lunges

Tuesday:
Every 5 minutes x 30 minutes (6 sets):
– 1000m/800m Echo Bike
– 15 Burpees

Wednesday:
EMOM 21
Min 1) Devil’s Press x 5-8 reps (50/35)
Min 2) Box Jumps x 5-10 reps (30/24)
Min 3) Row x 15/12 cals

Thursday:
3 Sets
A1) Supine BB Row x 8-10 reps @ 2112
*rest 30 seconds*
A2) Hammer Curls x 12-15 @ 2121
*rest 90 seconds*

+

Every 3 minutes x 15 minutes (5 sets):
– Run 400 meters

Friday:
Every 2 minutes x 10 minutes (5 sets):
– 10 Push Jerks w/ 1 sec OH pause

+

3 Rounds:
– 21 Shoulder to Overhead (115/75)
– 15 Russian KBS (53/35)
– 9 Pullups
*9 minute cap*

Saturday:
Every 3 minutes x 30 minutes (10 sets):
– 2 Deadlifts (275/185) (scaled up: 315/205)
– 20 Air Squats
– 25 Double Unders

Sunday:
CLOSED

Enjoy Your Weekend!