Week of August 20

Monday 8.20

*Kettlebell*

5 sets per side
1 GEt Up
4 Bent Press
1 Get Down

Every 2:00 for 5 Sets
3 Snatch
3 Cleans
3 DBL Get UPS
*Use DBL Bell

3 Sets
7 WTD Supermans
:30/:30 Halo Roatations

*Functional Movement*

1/4 Squat Landmine Single Arm Press
3x 8/8

5-6 Sets
15 Seated Overhead Tricep Ext
50 Double Unders or 15 Triple Unders
12 Rotating Hand Ring Rows

7 Minute AMRAP
5 Overhead Squats (135/95)
5 Burpee Box Jumps (36/28)

*CrossFit*

2 Rounds
30 Toes to Bar
30 Box Jumps
30 Burpees
30 HSPU
30 Pull Ups
30 Push Ups
30 Thrusters (45/35)
30 American Swings (72/53)

*Strength*

 

Tuesday 8.21

*Functional Movement*

Row
6x250m
:45 Rest
-after final 250 rest 3:00 before 1k
1x1000m RUN!

3 Sets
:45 Max Effort 5m Shuttle Sprints
12 Banded KB Swings
10 DB/KB Push Press

3 Rounds FAST
21 KB Swings
15 Cal Row
1:00 Rest

*CrossFit*

50-40-30-20-10
Ab Mat Sit Ups
Double Unders x 2

3 Rounds
5-4-3-2-1
Hang Power Cleans
Back Squats
(155/105)

Wednesday 8.22

*Functional Movement*

Sumo Deadlift- From 4'' Blocks
3x7.7

3 Sets Hard
8/8 Crossbody DB Step Ups
4 Heavy Deadlifts

Running:
4x400m
:40 Rest
then rest 3:00
1200m ROW

*CrossFit*

5-5-5
Split Jerk

3 Rounds
21 Thrusters 135/95
15 Bar Facing Burpees
2 Lap Run

*Strength*
 

Thursday 8.23

*Kettlebell*

4 Sets
2/2 Barbell Turkish Get Up
7/7 Loaded Pistols

5 Sets
every 2:00
15 DBL KB CLean and Jerk

3 Sets
8 Sumo Deadlifts- Barbell- Build from last week
:45 Ring Army Crawlers

*CrossFit*

Tabata 8 Rounds :20 on :10 off
Hang Snatch 95/65

5 Rounds
3 MInute AMRAP
3 Push Jerks 155/105
5 Toes to Bar
14 Double Unders
2:00 Rest

*Strength*

 

Friday 8.24

*Kettlebell*

Back Squat
3x2

EMOMx10
Odd:10 Ring Fall outs
Even: 4/4 Anchored Cleans

4 sets
:45 L-sit Hang
Max Effort Superman Hold

*Functional Movement*

Paused Front Squat (2 Count)
3-2-1-1-1

5 Sets
15 Cal Row
1:30 Battle Ropes
9/9 KB SNatch
2:00 Rest

*CrossFit*

10 ROunds
300m Run
10 Pull Ups
15 Box Jumps

Saturday 8.25

*Functional Movement*

4 sets
8 Cross Body Toes to Bar
20 Jumping Lunges
35 Double Unders

3 Heavy Sets
3 Hang Power Clean

4 Rounds
100m Run
5 KB Push Press
40m DBL OH Walk
5 KB Push Press
100m Run
1:00 Rest

*CrossFit*

5-5-5 Front Squat

5 ROunds
30 Wall Balls
100 Double Unders

*Strength*

Weekly Make Up

Sunday 8.26

*CrossFit*

Partner Designed Workout!

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