Monday, 8/22/22:
A. Overhead Squat
4 x 5
rest 2:00
B. For Time
21 DB Power Snatches (50/35)
21 SA OH Walking Lunges (50/35)
300m Run
15 DB Power Snatches (50/35)
15 SA OH Walking Lunges (50/35)
300m Run
9 DB Power Snatches (50/35)
9 SA OH Walking Lunges (50/35)
300m Run
*15 minute cap*
Tuesday, 8/23/22:
A. Close Grip Bench Press
3 x 8-10 reps
rest 2:00 b/t sets
B. EMOM 15
1 – 15-20 Push Ups
2- 50 Double Unders
3 – Max Reps UB Toes to Bar or Hanging Knee Raises
Wednesday, 8/24/22:
Pump Complex
Every 2:30s x 4
10 Supinated Inverted Rows
10 Dumbbell Bicep Curls w/ :10s Iso hold on last rep
+
Every 5 minutes x 3 sets
500m Row @ :5-:10s off of Max Pace
Thursday, 8/25/22:
AMRAP 5
Ski Erg x 10/7 Cals
10 Box Jump Overs (24/20)
rest 2 minutes
+
AMRAP 5
Assault Bike x 10/7 Cals
10 Hang Squat Cleans (115/80)
rest 2 minutes
x 2 sets
Friday, 8/26/22:
A. 10 Minutes Ring Muscle Up Skill Work
Perform 4 sets of:
Level 1: Ring/Box Support x :15s into
Ring/Box Dip x 3-5 reps
Level 2: Feet Supported Ring Muscle Up x 3-5
reps
Level 3: Ring Muscle Ups x 3-5 reps
+
B. AMRAP 15
3 Ring Muscle Ups
6 American KBS (70/53)
9 Burpees
Saturday, 8/27/22:
A. Deadlift
Build to heavy double
B. “Grace”
For Time
30 Clean and Jerks (135/95)
*8 minute cap*
Sunday, 8/28/22:
“Marge and Homer”
AMRAP X 22 W/ Partner
30 T2B
40 Front Rack Lunge (135/95lb)(61/43kg)
50 Wall Ball (20/14lb)(9/6kg)
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