Week of August 24th

Hope you all are ready to get into another week of training! Here we go:

Monday

Version 1 (V1)

Every 2:30 for 4 Sets (10:00):

-3 Hang Muscle Cleans

-3 Push Press

Every 3:00 for 4 Sets (12:00):

-3 Hang Squat Cleans

-3 Split Jerks

Version 2 (V2)

Every 2:30 for 4 Sets (10:00):

-6 American KB Swings

-3/3 Z-Press, alternating reps

Every 3:00 for 4 Sets (12:00):

-5 Goblet Squats, tough

-5 DB Push Press

Tuesday

V1

For Time:

Accumulate in any fashion

-100 Pullups

-2000m Run

-300 Walking Lunges

V2

For Time:

Accumulate in any fashion

-75-100 Ring Rows

-2000m Row

-200-300 Walking Lunges

Wednesday

V1

5x 2:00 AMRAP:

-5 Deadlifts

-50 Double Unders

-Max Burpees with remaining time

-2:00 rest between rounds

V2

5x 2:00 AMRAP:

-5 Deadlifts, KB or DB

-50 Single Unders

-Max Burpees with remaining time

-2:00 rest between rounds

Thursday

V1 & V2

20:00 AMRAP:

-20/16 Calorie Bike

-15m Double KB Overhead walk

-10 Strict Toes to Bar

Friday

V1

Every 2:00 for 5 Sets (10:00):

-1 Paused Front Squat + 1 Front Squat

For Time:

42 Situps

21 Front Squats

30 Situps

15 Front Squats

18 Situps

9 Front Squats

V2

Every 2:00 for 5 Sets (10:00):

-3 Tempo Goblet Squats, 5311

For Time:

42 Situps

21 Goblet Squats

30 Situps

15 Goblet Squats

18 Situps

9 Goblet Squats

Saturday

V1 & V2

40/32 Calorie Bike

40 Hammer Curls, alternating

40 Pendlay Rows

40 Push Press

40 Hammer Curls

40 Bench Press or Hand Release Pushups

40 Box Jump Overs

40/32 Calorie Bike

We are CONSTANTLY working to improve and its all for you guys