Week of 8/26/19-8/31/19

Monday:
Close Grip Bench Press: 8, 6, 4, 2
*rest 2 minutes between sets*

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3 Rounds for Time:
– 20 Chest to Bar Pullups
– 15 Handstand Pushups

Tuesday:
2 Rounds:
– 200m Farmer’s Carry (1 lap around back parking lot)
– 30/20 Cal Echo Bike
into
2 Rounds:
– 500m Run (out back, across north street, turn around at The Avenue)
– 25 Air Squats

Wednesday:
Every 90 seconds x 12 minutes (10 sets):
– 1 Snatch + 1 Overhead Squat

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3 Rounds for Time:
– 60 Double Unders
– 15 Overhead Squats (95/65)
– 10 Pushups
*9 minute cap*

Thursday:
Every 6 minutes x 24 minutes:
– 1 & 3: Half Mile Run + 30 Russian KBS (70/53)
– 2 & 4: 800 Meter Row + 30 DB Snatches (50/35)

Friday:
4 Sets:
– Front Squat x 5 reps
*rest 2 mins between sets*

+

EMOM 12:
Min 1) 10-12 DB Front Rack Squats (50/35)
Min 2) 10-12 Box Jump Overs (24/20)

Saturday:
AMRAP 20
– 5 Power Cleans (155/105)
– 10 Toes to Bar
– 15 Bar Facing Burpees

Sunday:
CLOSED

Enjoy Your Weekend!