Workouts for 8/19-8/25/2018

Monday, August 20

PUSH & LOWER BODY ENDURANCE

10 Min EMOM:
    Odd Minute: 5 Presses
    Even Minute: Russian Swings (Fitness Rep #: 10, RX: 15, FB: 20)

INTERVALS

3 Rounds:
    1 Min Jumping Lunges, 1 Min Rest (Fitness: Reverse Lunges)
    1 Min Burpees, 1 Min Rest (Fitness: Bodybuilders, FB: to 6" target)
    1 Min Wall Balls, 1 Min Rest (Fitness: 14/10#, RX: 20/14#, FB: 25/16#)
    1 Min Deadlift, 1 Min Rest (Fitness: 65/45#, RX: 95/65#, FB: 95/135#)


Tuesday, August 21

AEROBIC POWER

15 Minute AMRAP:
    12 Jumping Pullups
    9 Box Jumps (Fitness: 20/16", RX: 24/20")
    12 Thrusters (Fitness: 55/35#, 75/55#)
    200m Run

CORE STAMINA

4 Rounds (30s Work/ 30s Rest):
    Leg Raise (Fitness: Hanging Knee Raises, RX: Straight Leg, FB: Strict Straight Leg T2B)
    Plank
    Situps
    Hollow Hold
    1 Minute Rest


Wednesday, August 22

SKILL+STRENGTH

A. Snatch Technique Work

B. 10 Minute EMOM:
    1 Complex Per Minute:
        Power Snatch + Hang Squat Snatch + Overhead Squat

SHORT STAMINA

6 Minute AMRAP:
    12 Pushups (Fitness: Bar Pushups)
    10 Toes 2 Bar (Fitness: Hanging Knee Raises)
    8 Front Squats (Fitness: 65/45#, RX: 95/65#)

Rest 2 Minutes

6 Minute Amrap:
    10 Presses (Fitness: 65/45#, RX: 95/65#)
    10 Tuck Ups
    20 Jumping Lunges (Fitness: Lunges)


Thursday, August 23

STRENGTH

3 Supersets:
    5 Front Squat @ 80/90/95% of 2RM
    Pulling (Fitness: 12 Ring Rows, RX: 5 Strict Pull-Ups, FB: 5 Strict Weighted)
Rest 2 Min Between Sets

AEROBIC POWER INTERVALS

2 Rounds:
    6 Minute AMRAP:
        10 Deadlifts (Fitness: 85/55#, RX: 115/85#)
        10 Burpees Over Bar (Fitness: Bodybuilders Over Bar)
        10 Wallballs (Fitness: 14/10#, RX: 20/14#)
    2 Minute Rest


Friday, August 24

CONDITIONING

"Grace"
    30 Clean and Jerk (Fitness: 75/55#, RX: 135/95#)

Rest 5 Minutes

"Isabel"
    30 Snatches (Fitness: 75/55#, RX: 135/95#)


Saturday, August 25

CONDITIONING

Partner WOD For Time: (30 Min Time Cap)
    1 Mile Relay Run (Partners Alt Every 200m)
    100 Burpees (Fitness: Bodybuilders)
    150 Russian KB Swings (Fitness: 44/26#, RX: 53/35#)
    200 Air Squats