Monday, 8/15/22:
A. Front Squat 4 x max reps @ 70%
rest 3:00
B. AMRAP 7
10 Toes to Bar
10 Front Rack Reverse Lunges (135/95)
Tuesday, 8/16/22:
A. Push Jerk
3 x 8
rest 2:00 b/t sets
B.21-15-9
Handstand Push Ups
Devils Press (35/20)
Wednesday, 8/17/22:
Pump Complex
Every 2:00 x 5 sets
10 Barbell Curls
into
Max Reps DB Hammer Curls
+
500m Row @ :8-:10s off Max Pace
rest 3:00 x 4 sets
Thursday, 8/18/22:
20 Wall Ball Shots
20 Burpees
300m Run
rest 3 minutes x 5 sets
Friday, 8/19/22:
“Reps for Lexi”
9 Rounds
2 Wall Walks
4 Pull Ups
8 Shoulder to overhead (95/65)
-INTO-
9 Rounds
5 HSPU
3 Wall Balls (20/14)
1 Clean (185/135)
Saturday, 8/20/22:
A. Deadlift
3,2,1,3,2,1
rest 3 minutes
*heavier on second wave*
+
“Lisa’s Clean Assault”
For Time
30 Cal Assault Bike
30 Clusters (135/95)
20 Cal Assault Bike
20 Cleans (155/105)
Sunday, 8/21/22:
“Bill and Ted”
3 Rounds For Time
400m Sandbag Carry *Switch however*
50 Burpees over the Bag
40 Partner Med Ball Sit Ups (20/14)