August - 2017

012819 Monday

012419 Thursday

012319 Wednesday

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083117 Thursday

Warm Up: Stretch Strength: A) Front Squat 4x5 (75%) *Rest* B) Deadlift 3-3-3-3 (building) Conditioning: AMRAP x 10min 7 Power Snatch (115/75) 7 OHS 7 T2B

083017 Wednesday

Warm Up: Stretch X2 10 Cal Assault bike 10 Hand Release Push Ups 10 Kb SDHP Strength: Push Press 5x5 (75%) KB single arm rows 5x10 (5L,5R) Conditioning: 3RFT 21 Box Jumps (24/20) 15 Lateral Burpees 9 Clean & Jerks (155/105)

082917 Tuesday

Warm Up: Stretch Barbell Conditioning: For Time: 10 Power Snatch (115/65) 8 Power Snatch (135/75) 6 Power Snatch (155/85) 4 Power Snatch (185/95) 2 Power Snatch (205/105) *use one barbell and change out weights. Conditioning: For Time: 800m-600m-400m-200m Run or Row 50-40-30-20 Sit Ups 20-15-10-5 C2B Pull Ups

082817 Monday

Warm Up: Stretch X2 10 Good Mornings 10 Kb Swings 10 Walking Lunges Strength: Back Squat 4x5 (75%) Back Ext 4x10 Conditioning: AMRAP x 15min 50 Dbl Unders Assault bike Cals (18/12) 10 Hang Squat Cleans (95/65)

082517 Friday

Warm Up: Stretch Tabata Assault Bike Strength: Hang Power Clean 3-3-3-3 (building) Conditioning: For Time: 21 Thrusters (95/65) 15 Bar facing Burpees 9 Thrusters 15 Bar facing Burpees 21 Thrusters

082417 Thursday

Warm Up: Stretch Strength: A) Clean & Jerk 2-2-2-5 B) Front Squat 5x3 (75%) Conditioning: For Time: 400m Run 15 Power Snatch (135/95) 30 Hand Release Push Ups 15 Power Snatch 400m Run

082317 Wednesday

Warm Up: Stretch X2 200m Run 5 Slow Press Ups 10 Good Mornings 10 Goblet Squat 10 Kb Swings Strength: Back Squat 5x3 (75%) Conditioning: 2 Rounds 4 Sets of :20sec on / :10sec off on each movement Sit Ups Deadlifts (155/105) Sit ups Box Jumps (24/20) *Complete all 4 sets of one movement before moving on to next.

082217 Tuesday

Warm Up: Stretch Barbell Conditioning: EMOM x 8min 3 Squat Cleans Conditioning: In 4min 15-12-9 Wall Balls (20/14) C2B Max Cals on bike *Rest 4min In 4min 15-12-9 Wall Balls T2B Max Cals on bike *Rest 4min In 4min 15-12-9 Wall Balls Pull Ups Max Cals on bike

082117 Monday

Warm Up: Stretch Strength: A) Hang Power Snatch 3-3-3 B) OHS 3-3-3 Conditioning: For Time: 21-15-9 SDHP (95/65) Push Press Lateral Burpees

081917 Saturday

Warm Up: Stretch Make up Strength missed during the week Conditioning: For Time: 800m Run then, 21-18-15-12-9 Wall Balls (20/14) SDHP (95/65) 800m Run

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