S&C 8/15-8/20

Monday August 15

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 overhead squats w/empty bar + :20­:30 passive hang]

+

Every :90 for 5 sets:

1st min­ 3­4 overhead squats, increase weight each set if possible

2nd min­ :30 strict pull ups or ring rows

+

For time:

21­15­9­6­3

Burpee box jumps

Kettlebell swings

+

Not for time:

Accumulate 2:00 front leaning rest

Tuesday August 16

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [:60 kipping practice + :20­:30 handstand hold]

+

A. 8:00 muscle up and rope climb technique work

B. Power clean, 3­3­3­3 touch and go, begin a set every 2:00

+

For 12:00

1st­ 1 rope climb or 3 seated to standing rope pulls

2nd­ 7 touch and go deadlifts, moderate, you pick the weight

3rd­ :30 row @high effort

Wednesday August 17

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + 10 hand­release push ups]

+

A. 1&1⁄4 back squat, 3­2­2­1, 2:00 rest

B. Ring dips or ring dip negatives, 3x6­8, :60 rest

+

3 rounds for time:

200m run

3 wall walks

15 goblet squats

15 hand­release push ups

+

3 sets:

:30 hollow rocks

:15 rest

:30 flutter kicks

:15 rest

Thursday August 18

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 alternating lunges + 10 kettlebell swings]

+

A. Power snatch clusters, 3x1.1.1.1, :10 between singles, 2:00 between sets

B. Clean pulls, 1­1­1­1­1 starting @1RM and building each set, :60 rest

+

For 7:00

3 power cleans, 65/95

3 CTB pull ups, pull ups, or ring rows

6 power cleans

6 CTB pull ups, pull ups, or ring rows

9....

9....

Etc....

+

Not for time:

200m 1­arm farmers carry, switch sides as needed

Friday August 19

A. Max out Friday

+

For reps with a partner:

:60 thrusters, 65/95 (P1)

:60 thrusters (P2)

:60 burpees (P1)

:60 burpees (P2)

:60 wall walks (P1)

:60 wall walks (P2)

:60 row calories (P1)

:60 row calories (P2)

:60 weighted sit ups (P1)

:60 weighted sit ups (P2)