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Week of August 23rd

August 30th. New program begins!


Be sure to be there on Monday, August 30th, as we have a test we will be using a lot of percentages for.


Monday

Version 1 (V1) & Version 2 (V2)

5 Rounds For Time:

-15/12 Calorie Row

-15 Burpees


Tuesday

V1

5 Rounds of:

-200m Run

-2 Clean and Jerks

-400m Run

-4 Clean and Jerks


V2

5 Rounds of:

-200m Run

-2/2 DB Snatch, tough

-400m Run

-4/4 DB Snatch, tough


Wednesday

V1

5 Rounds For Time:

-15 Toes to Bar

-15 KB Swings

1:00 rest between rounds


V2

5 Rounds For Time:

-15 Weighted AbMat Situps

-15 KB Swings

1:00 rest between rounds


Thursday

V1

Every 3:00 for 3 Sets (9:00):

-3 Back Squats


Every 3:00 for 3 Sets (9:00):

-3 Shoulder Press


V2

Every 3:00 for 3 Sets (9:00):

-3 Tempo Back Squats

-15 Heel elevated Squats, unweighted, fast pace


Every 3:00 for 3 Sets (9:00):

-3 Shoulder Press, 0:03 lower

-20 Plate Front Raises


Friday

V1

For Time:

-10 HSPU

-15 Deadlifts

-25 Box Jumps

-50 Pullups

-100 WallBalls

-200 Double Unders

-400m Run w/ a plate


V2

Complete:

-10/10 Alternating DB Z-Press

-15 Sumo Deadlifts

-25 Box Jumps

-5x 10 DB Curls + 10 Tough Ring Rows

-75-100 WallBalls

-200 Single Unders

-400m Run, weight if wanted


Saturday

20:00 AMRAP w/ a partner:

P1: 1000/800m Bike

P2: 100ft Zercher Carry


Anyone else ready to see more of these?!

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