Monday 08/07/23
For time:
1000m Run
100 Wall Ball Shots (20/14)
1000m/800m Row
100 Russian Swings (53/35)
Tuesday 08/08/23
A1. Push Press x 8-10 reps (1 second pause on top) rest 1:30
A2. 3 Point DB Row (on box) x 6-8/arm (2 second on top of each rep)
rest 1:30 x 3 sets
+
E2MOM x 16 minutes
min 0-2: 20/15 Calorie Ski Sprint
min 2-4 : 20 Hang DB Snatch (40/25)
*athletes will perform 4 sets @ each station*
Wednesday 08/09/23
4 sets:
Romanian Deadlift x 6 reps @ 3111 tempo
– immediately into –
Single Glute Bridge x 12/side
rest 2:00 x 4 sets
+
E2MOM x 12 minutes (6 sets)
8 Power Cleans (115/75)
10 Box Jumps + Step Down (24/20)
Thursday 08/10/23
Every 6 minutes x 30 minutes
500m Row
50 Double Unders
12 Squat Thrusts
Friday 08/11/23
4 sets:
Dumbbell Split Squats x 8-10/leg
rest :60 bt legs
*Try to keep all sets heavy. No building on these sets.*
+
For time:
400m Sandbag Carry (100/80)
20 DB Man Makers (50/35)
Saturday 08/12/23
For time:
30 Clean & Jerks (155/105)
20 Thrusters (135/95)
10 Squat Snatches (115/85)
Sunday 08/13/23
AMRAP 8
Partner A: 500/400m Ski
Partner B: AMRAP TTB
rest 2 minutes
AMRAP 8
Partner A: 15 American Swings (50/35)
Partner B: AMRAP Hang
rest 2 minutes
AMRAP 8
Partner A: 50 meter Walking Lunge
Partner B: AMRAP Plank