Collins Last Class! Farewell and congratulations on your new job!
Monday August 22
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 overhead squats w/empty bar + :20:30 handstand hold]
+
A. Overhead squat, 3321, 2:00 rest
B. Strict pull ups or negatives, 3x max in :45, :60 rest
+
AMRAP in 10:00
200m run
12 alternating front rack lunges, 65/95
10 burpees over the bar
Tuesday August 23
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [:60 kipping practice + 10 kettlebell swings]
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A. Power clean, 22222 touch and go, begin a set every 2:00
+
AMRAP in 6:00
1 rope climb or 2 wall walks
8 shoulder to overhead, 65/95
35 double unders or 70 single unders
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3:00 rest
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AMRAP in 6:00
8 pull ups
10 deadlifts, 65/95
12 box jumps
+
2 rounds not for time:
1015 hip extensions
:30 hollow rocks
Wednesday August 24
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 10 handrelease push ups]
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Every :90 for 5 sets:
1st Front squats, 45 @22x1 tempo
2nd Ring dips or ring dip negatives, 68
+
For 8:00
400m run run or 500m row
30 kettlebell swings
20 sit ups
AMRAP burpees in remaining time
Thursday August 25
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 PVC pipe good mornings + 20m bear crawl]
+
A. Power snatch clusters, 4x1.1, :10 between singles, 2:00 between sets
B. Clean pulls, 11111 starting @1RM clean and building, :60 rest
+
3 rounds for time:
10 ground to overhead, 6585/95115
15 pull ups or ring rows
+
Not for time:
200m heavy farmers carry
Friday August 26
A. Max out Friday
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For time with a partner:
21 thrusters, 65/95 (P1)
21 thrusters (P2)
21 handrelease push ups (P1)
21 handrelease push ups (P2)
15 thrusters (P1)
15 thrusters (P2)
15 handrelease push ups (P1)
15 handrelease push ups (P2)
9 thrusters (P1)
9 thrusters (P2)
