AUG 12 – AUG 18

Monday 08/12

SNATCH COMPLEX:
Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

“ROCKET POWER”
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)

Tuesday 08/13

“MONKEY BUSINESS”
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

Wednesday 08/14

DEADLIFT:
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

“OPTIMUS PRIME”
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

Thursday 08/15

Rope Climb Skill Practice

“HIP HOP”
For Time:
1 Mile Run

Directly Into…

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Friday 08/16

“BLOCK BUSTER”

AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

Saturday 08/17

“31 HEROES”

Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30/24)

*400 Meter Continuous Wreck Bag Run (50/35)

Sunday 08/18

“DOUBLE FIST”

For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row