MONDAY
NTENTION THIS WEEK, DELOAD FROM THE STRENGTH CYCLE WE HAVE BEEN ON. LIGHTER LOADS. LONGER WORKOUTS WITH REST. BODYWEIGHT EXERCISES. UNILATERAL MOVEMENTS. WE WILL BE TESTING MAXES FOR OUR CLEAN AND SNATCH NEXT WEEK TO CLOSE OUT AUGUST :)
STRENGTH
BULGARIAN SPLIT SQUAT
4 X 12 REPS, EACH LEG
USE BARBELL IF ABLE OTHERWISE MODIFY TO DB
WORKOUT
EVERY 4:00 X 4 SETS
15 PULL UPS
25 WALLBALLS #20/24
5 SHUTTLE RUNS*
*25 FEET OUT AND BACK = 1 RUN, CAN DO OUTSIDE OR INSIDE
TUESDAY
SKILL
EMOM 10
1- 10-15 PERFECT PUSH UPS*
2- 15 PLATE OH SIT UPS
*IF EASY, ADD A DEFICIT/PLATES
EMOM 20
1- 10 DUAL DB BENCH PRESS* CAN BUILD, MUST REMAIN UB
2- 50 DOUBLE UNDERS
3- 12/10 CAL ECHO BIKE
4- REST
SCORES *HEAVIEST WEIGHT USES FOR UB 10
WEDNESDAY
STRENGTH
BARBELL FRONT RACK BOX STEP UP
4 X 8 REPS, EACH LEG
WORKOUT
INTERVALS 3:00/1:30 REST X 4
20/15 CAL ROW
20 ALT LUNGES
MAX HANG POWER CLEANS #95/65, IN REMAINING TIME
SCORE IS TOTAL REPS
THURSDAY
STRENGTH
5X
5 PULL UP NEGATIVES
20 DB PLANK PULL THROUGHS
CONDITIONING
PICK ROW OR BIKE
5 SETS MAX CALORIES
3:00 WORK/1:00 REST
FRIDAY
WORKOUT
5RFT
5 WALL WALKS
10 DEADLIFTS #135/95
15 LATERAL BURPEES OVER THE BAR
200M RUN
CAP 25:00
SATURDAY
8:00AM
PARTNER WORKOUT, TEAM OF 2
5 RFT
30 BOX JUMP OVERS
30 DB SQUATS
30 DB HANG SNATCH
30 DB THRUSTERS
REST 1:00 BETWEEN ROUNDS
SCORE IS TOTAL TIME, INCLUDING REST
#50/35 X 1DB
9:15AM
STRENGTH
5 SETS
10 BARBELL HIP THRUSTS
100' SANDBAG CARRY
BUILD IN WEIGHT
4 SETS FOR QUALITY
15 RUSSIAN KBS AHAP
50' SUITCASE CARRY AHAP
25' REVERSE SLED DRAG
SUNDAY
CONDITIONING
3 RFT
800M RUN
:45 PLANK
:30 HOLLOW HOLD
20 SIT UPS
20 GLUTE BRIDGES
15 SIDE PLANK HIP DIPS, EACH SIDE