Monday, 8/3/20:
A1. Barbell Back Squat x 8 Reps (From Ground)
@3211 Tempo), Rest 30 sec.
A2. Staggered Stance KB/DB RDL x 10 reps/side
Rest 60 sec x 3 sets
+
3 Rounds:
25 Russian Swings (70/53)
15 Box Jumps (24/20)
*8 min cap*

Tuesday, 8/4/20:
A. Barbell Floor Press x 12 Reps
(At-Home: DB/KB x 12 reps OR 6/side @2112 Tempo)
Rest 60 sec x 3 sets
B. AMRAP 12:
12 DB Snatches
12 Pushups
12 KB Drag Thru’s

Wednesday, 8/5/20:
1 min intervals:
Air Squats
DB Hop Overs
DB Lunges (DBs at sides)
V-Ups
Rest
x 4 rounds

Thursday, 8/6/20:
A1. Seated Z-Press x 8 Reps @2112 Tempo, Rest 30 sec
A2. Weighted Plank Hold x 30 sec. Rest 60 sec x 3 sets
+
AMRAP 9:
10 DB Push Presses (50/35)
6 HSPU

Friday, 8/7/20:
A1. Strict Pullups x 8-10 Reps (2 sets max), Rest 30 sec.
A2. Bent Knee Raise Hold x 25-30 sec. Rest 1 min x 3 sets
+
“Annie”
50-40-30-20-10
DU’s
Situps

Saturday, 8/8/20:
A. Every 2 min x 4 sets:
5 TNG Deadlifts *building*
(At home: 10 Sumo Deadlifts + 10 Single Leg glute bridges/side)
+
5 Rounds:

6 Deadlifts (225/155)

12 Burpees over the bar

(At home: 6 suitcase deadlifts/side)

*9 minute time cap*

 

**Please note: workouts subject to change without notice.**