Workouts August 27 - September 2

Monday

Warm Up

3 Rounds

30 seconds at each

Scapula Pull  Up rectration

Ring Rows

Pass Overs

Scapula Push Ups

 

A/  Bench Press

Build to a heavy single in 15 mins

 

B/Partner WOD

160 Wall Balls + Partner hang

80 HSPU + Partner Plank Hold

-reps only count if partner is hanging or holding

-partition as required

-20 min time cap

 

Tuesday

Warm Up

Barbell Skills

+

Burgener Warm Up

A/

EM x 30

1x Power Snatch + Overhead Squat

*build technique before adding weight

 

Wednesday  

Warm Up

Coaches choice

A/

Teams of 2

AMRAP 20

P1 400m Run

P2 500m Row

 

Thursday

Warm Up

KB Warm Up

 

A/  ReTest

Deadlift 3RM

Work up to a 3 rm in 20 minutes

 

B/ Pull up 3RM

Work up to a 3 RM in 15 minutes

 

Friday

Warm Up

Barbell Skills

+

15 mins to warm up to a heavy Squat Clean

 

A/ Retest Conditioning

50 Sit Ups

40 DB Cleans 40/30

30 DB Front Rack Lunges

20 DB Snatches Alternating

10 DB Thrusters

50/35 Cal Row

10 BB Thruster 40/30

20 BB Snatches

30 BB Front Rack Lunges

40 BB Cleans

50 Sit Ups

 

-20 Min Time Cap

-Use same barbell weight as dumbbell weight

Ben LambertComment