Friday – 8/27/21

Skill: GHD sit-up & hip extensions

4 Rounds
Circuit (45 seconds of work, 15 seconds rest)
Plate Ground to Overhead 45/25
KB Swings (72/53)
GHD Sit-Ups (scale: Overhead sit-ups)
Nasty Bike
Back Extensions (scale: Good morning)
1-min Rest

Thursday – 8/26/21

A: 3×5 all at 70% – Strict Press

B: 1 round, max reps at 70%

C. Partner Workout
With one partner working at a time, complete:
100 PVC Overhead Squats (scale air squats)
80 Push-Ups
60 Pull-Ups (Scale: Jumping Pull-ups)
40 teeter totter sit-ups (Passing a wall Ball to each other)

Wednesday – 8/25/21

A: 2 min AMRAP of:
4 Power Cleans 135/95
2 Toes to Bar

Rest 2 minutes

2 min AMRAP of:
4 Power Jerks 135/95
2 Dips

Rest 2 minutes

4 minute AMRAP of:
1 Clean and Jerk

B: 10.20.30.40.50 Reps for time of:
Russian Twists (no weight)
Heel taps

Tuesday – 8/24/21

A: 3×5 all at 70% – Back Squats

B 1 round, max reps at 70%

C. Death by Wall balls and Pull-ups (RX 20/14 – Scale Jumping Pull-ups)
Min 1 = 1 wallball + 1 pull-up

Monday – 8/23/21

Skill Work: Toes to Bar

A: 4 Rounds for time (10-min cap)
20 Double Unders
10 Burpee Box Jumps

Rest 3 min

B: 3 Rounds for time (10-min cap)
20/17 Cal Row
20 Floor Presses (25/35)

error: Content is protected !!