Week of August 1st 2016

Monday, August 1st 2016

 

A) Teams of 2, for time

800m Fireman’s Carry + 20lbs Med. Ball

100 Cal. Assault Bike/Partner = Deadlift Hold 275/183lbs

100 Pull Ups/Partner = Handstand Hold

100 Burpee Box Jumps 24/20”/Partner = Deadlift Hold 225/153lbs

400m Fireman’s Carry + 20lbs Med. Ball

 

Tuesday, August 2nd 2016

 

A) 10 Rounds

400m Run

rest 1 min.

 

B) 200 Sit Ups/Partner = Plank Hold

 

Wednesday. August 3rd 2016

 

A) Work up to a heavy set of 12 Thrusters

 

B) For time

21 - 15 - 9

Deadlift 225/153lbs

Over the Box Jumps 24/20”

 

Thursday, August 4th 2016

 

A) 3 Rounds for time

21 Wall Balls 20/14lbs

15 Push Ups

9 Squat Snatch 95/63lbs

 

B) Option #1

For time

10-20-30-40-50-40-30-20-10

Unbroken Double Unders

 

Option #2

AMRAP 5 min.

Double Unders

 

C) 60 Toes to Bar for time

 

Friday, August 5th 2016

 

A. Deadlift (regular grip, unbroken touch and go reps), rest as needed

15 - 15 - 15 - 15 - 15

 

B. Bench Press (unbroken reps), rest as needed

15 - 15 - 15 - 15 - 15

 

C. Leg raises on parallel bars 3-4 sets of 8-12 reps

 

Saturday, August 6th 2016

 

A) EMOM for 20 min.

3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead 165/115lbs

*scale down weight if needed

 

B) 60 Pull Ups for time

 

Sunday, August 7th 2016

 

A) For total reps

3 min. Max Reps Push Ups

3 min. Max. Cal. on Assault Bike

2 min. Max Reps Push Ups

2 min. Max. Cal. on Assault Bike

1 min. Max Reps Push Ups

1 min. Max. Cal. on Assault Bike

 

B) 10 min. cap

21 - 15 - 9

Strict Chin Ups

DB Strict Press 35/25lbs

Oleksiy Dakhno