Week of August 14

Monday 8.14.17

5 Sets
400m Row
500m Run
30 Wall Taps
rest 1:1

3 Sets (NFT)
20m Walking KB Swing
:45 Ring Row Hold

Tuesday 8.15.17

3-3-3-3-3
Close Grip Bench Press

3 Sets
8/8 Single Arm Seated KB Z Press
12 Supinated Grip Barbell Row

3 Rounds
50 Double Unders
15 Burpees

Wednesday 8.16.17

Build to 5 Rep
Hang Power Clean

18-15-12
Single Leg Toes to Bar
300m Run
American Swings (53/35)

Thursday 8.17.17

3-3-3-3-3
Front Squat
*3 sec pause at bottom

20 Minute AMRAP
30 DB Goblet Squat (50/35)
20 Box Jumps w/ Step Down (24/20)
30 Double Unders
20 Push Ups

Friday 8.18.17

3-3-3-3-3
Sumo Deadlift

5 Sets (NFT)
200m Run
:45 Wall Handstand Hold
7 DBL Turkish Situp
:30 Chair Hang From Rig
(:30 rest between movements, 1:00 rest between sets)

Saturday 8.19.17

10 Rounds
5 HSPU
5/5 Single Arm DB Overhead Squat (50/35)
10 Pull Ups
5/5 Single Arm DB Overhead Lunge
15 Double Unders

 

 

 

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