314 Week of 8/12
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MondayTuesdayWednesdayThursdayFridaySaturday
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8/128/138/148/158/168/17
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WarmupWarmupWarmupWarmupWarmupWarmup
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1000m Row400m RunMatt Chan Warmup500m Row3 RoundsSpealler Warmup
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30 Jumping JacksArm Circles8/8 Spiderman Lunges400m Run10 Pullups/Ring RowsThen,
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20 Light KBSArm Swings10/10 Lateral Lunges10 Right Glute Bridge10 Pushups3 Rounds
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10 Air SquatsTrunk TwistsInchworm + Pushups (5-4-3-2-1)10 Left Glute Bridge10 SitupsSamson Stretch
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10 Walking Lunges10 Burpees10/10 Windmills10 Glute Bridges10 Air Squats5-10 OHS w/PVC
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10 Pushups10/10 Arm Circles (Forwards/Backwards)T-Glutes/T-Hips10 Lunges10 Situps
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Strength10/10 Arm Pretzels10 Back Extensions
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Back SquatWorkout
10/10 Shoulder Rolls (Forwards/Backwards)
StrengthStrength5-10 Pullups
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1 x 10 with empty bar
0:00 - 24:0010/10 Wrist CirclesPower Clean + Squat Clean + Jerk10-30-755-10 Dips
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1 x 5 @ 50%4 Rounds5-3-1Unbroken R. KBS
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1 x 5 @ 60%4 Minute ClockGymnastics3-2-1Workout
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4 x 5 @ 70%200m RunRing Work1-1-1WorkoutMonster Mash from 7/22
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15 Burpees5 Rounds3-person teams15-12-9-6-3 reps for time of:
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Workout
Max Bench Press 155/95
Skin the CatWorkout1 MileOverhead Squat, 115/75
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100-80-60-40-20- Score is total reps- Scale to inverted hold"Monkey Business" from CFNEFarmer's CarryRing Dips
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Double Unders1 Minute RestL-Sit or Leg Raise to L-Sit4 RoundsSled Push
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50-40-30-20-1024:00 - 48:00400m Run
- Alternate resting athlete
Helen
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Wall Balls 20/144 RoundsWorkout
20 DB Hang Clean and Jerks 50s/30s
3 Rounds for time of:
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4 Minute Clock5 Rounds15 Pullups400m run
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200m Run1k Row21 Kettlebell Swings, 53/35
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15 Box Jumps 24/2030 Situps12 Pull-ups
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10 Deadlifts 115/8020 KBS 53/35
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Max S2OH 115/8010 Power Snatch 75/55 Adv 95/654 Rounds for time of:
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1 Minute Rest*30 Minute Cap15 Knees-to-elbows
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5 Power Cleans, 205/145
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*Rest 5 minutes between workouts.
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