Saturday, September 1st

Reminder Monday is Labor day and we will have Open Gym only from 8 to 10am

A1) Partner Resisted Banded Sprints:
3×2

A2) Parter Farmers Carry:
3x400m (70/53 kb in ea hand)

* Each rep of the resisted banded sprints is 1 forward sprint to lockers, and backwards run back to white board. Each athlete must complete two of those reps each round. *

**Both partners walk the 400, one athlete holds both KB, athletes switch throughout walk. Try to split work evenly.*

B) For Time in Pairs: (15:00 Cap)
50 KBS (70/53)
100 WallBalls (20/14)
50 DB Clean (50/35)
100 Calorie Row

Split work evenly

1 Work/1 Rest

Friday, August 31st

A) Tempo Back Squat: (18:00 Cap)
4×4 @ 32X1

Weight is 65% – 75% 1RM Back Squat”

B) For Time: (12:00 Cap)
50 Burpees
25 Right Arm SA OH Walking Lunge (50/35)
50 Alt DB Snatch (50/35)
25 Left Arm SA OH Walking Lunge (50/35)

**Athletes have 4 minute cap to finish the burpees. If not done at 4 min move on to the lunges.**

Thursday, August 30th

A) 3 Rounds NFT:
15 Candlestick Roll-up
20 Ring Support Swings
25 Stadler Leg lifts

B1) Strict Ring Dip:
3xME
B2) Bird Dog:
3×8 ea side

C) Complex:
3 Squat Clean THruster
+
3 Hang Clean
+
1 Jerk

Wednesday, August 29th

A) Deadlift (15:00 cap)
5 @ 75%
4 @ 80%
3 @ 85%

B) 11:00 AMRAP:
5 Power Snatch (95/65)
7 Push-ups
9 T2B/K2C
11 Wallballs

Tuesday, August 28th

A1) Seated SA DB Strict Press:
4×5 ea arm

A2) DB Floor Press:
4×6 w/2 sec pause at top

(15:00 Cap)

B) 18:00 EMOM:
1) 8 Thruster (115/75)
2) 10 Bar Facing Burpee
3) 12 FR Lunges (115/75)

Monday, August 27th

A) 12:00 EMOM:
1) 5 Front Squat
2) 2 Squat Clean & Jerk

Weight is 55% – 65% 1RM Clean & Jerk

3 Rounds for Time: (18:00 Cap)
75 DU/150 SU
10 Deadlift (225/155)
400m Run
10 HSPU

Saturday, August 25th

A) 35:00 AMRAP in pairs:
20 Forward Lunges
30 Push-ups
40 Box Jumps (24/20)
50 Burpees
60 Sit-ups

*1 work/1 rest*

*Split reps evenly*

*Every 5:00 run 400m as together*

There is no strength portion for today. Just a nice long workout. Ensure the athletes have a good warmup.

Friday, August 24th

A1) SL RDL
3×8 ea leg

A2) Push Press:
3xME

Can increase weight each round, but use same weight for both movements.

(12:00 cap)

B) 3 x 3:00 AMRAP
500m row
ME Wall Balls

*3:00 rest between rounds*

Thursday, August 23rd

A1) Strict Ring Dip:
3xME

A2) Strict Pull-up:
3xME

(10:00 Cap)

B1) Pistol:
3x 5-10 ea leg

B2) Candlestick Roll-up:
3×12

(10:00 cap)

C) Complex: 4 Rounds
1 Snatch Pull
+
2 Hang Power Snatch
+
1 Squat Snatch

Wednesday, August 22nd

A) Every :90 for 12:00:

3 Squat Snatch @ 75% 1RM

B) For Time with partner: 80% intensity
800m Run together
40 T2B/K2C
50 KBS (70/53)
600m Run together
40 Sit-ups
50 S2O (95/65)
400m Run together

*No Score*
*Focus on breathing and how to become more efficient with these movements*