Monday August 29
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 kettlebell swings + :20:30 passive hang from bar]
+
A. Split jerk clusters, 4x1.1, :10 between singles, 2:00 between sets
+
For 15:00
1st 5 power cleans, moderate, you pick the weight
2nd 57 pull ups or ring rows
3rd 8/10 row calories
+
Not for time:
200m 1arm dumbbell overhead carry, switch arms as needed
Tuesday August 30
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 15 band pull downs]
+
Every :90 for 5 sets:
1st Front squats, 34 @22x1 tempo
2nd 13 muscle ups, 68 ring dips or :15 hold at top of rings
+
AMRAP in 8:00
200m run
12 tough goblet squats
8 burpee box jumps
+
3 sets:
:30 flutter kicks
:30 rest
:30 hollow hold
:30 rest
Wednesday August 31
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [:60 kipping practice + 5 jumps from kneeling position]
+
A. Power clean, build to a tough single in 10:00
B. Snatchgrip deadlift, 333 @31x1 tempo starting @1RM snatch and adding, :90 rest
+
For time:
15 power cleans @50% of A
15 toes to bar
400m run or 500m row
10 power cleans @60% of A
15 toes to bar
400m run or 500m row
5 power cleans @75% of A
15 toes to bar
Thursday September 1
10:00 warm up
row/run/bike @easy pace
Mobility coach led
2 rounds of [10 alternating light dumbbell snatches + 10 handrelease push ups]
+
A. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, 11111, begin a set every 2:00
B. 1arm dumbbell row, 3x68/side, :60 rest
+
AMRAP in 10:00
5/side 1arm dumbbell/kettlebell overhead squats
35 double unders or 70 single unders
10 handrelease push ups
3 wall walks
Friday September 2
A. Max out Friday
+
AMRAP in 10:00 with a partner, one person working at a time:
400m run
30 wall balls, 20 to 10’/14 to 9’
30 weighted sit ups