Workouts for 8/27-9/1/2018

Monday, August 27

PUSH & LOWER BODY ENDURANCE

10 Min EMOM:
    Odd Minute: 5 Presses
    Even Minute: Russian Swings (Fitness Rep #: 15, RX: 20, FB: 20 & Heavier KB than last week)

INTERVALS

3 Rounds:
    1 Min Russian KBS, 30 Sec Rest (Fitness: 44/26#, RX: 53/35#)
    1 Min Double Unders, 30 Sec Rest (Fitness: Penguin Claps)
    1 Min Push Press, 30 Sec Rest (Fitness: 55/35#, RX: 75/55#)
    1 Min Box Jumps, 30 Sec Rest (Fitness: 20/16", RX: 24/20")


Tuesday, August 28

AEROBIC POWER

13 Minute AMRAP:
    8 Bar Facing Burpees (Fitness: Bar Facing Bodybuilders)
    12 Power Cleans (Fitness: 75/55#, RX: 95/65#)
    16 Wallballs (Fitness: 14/10#, RX: 20/14#)

CORE STAMINA

Tabata Situps
1 Minute Rest

Tabata Plank
1 Minute Rest

Tabata Hanging Knee Raises
1 Minute Rest

Tabata Tuck-ups


Wednesday, August 29

SKILL

15 Minute Handstand Practice/Work

SHORT STAMINA

21-18-15-12-9-6-3:
    Deadlift (Fitness: 95/65#, RX: 135/95#)
    Ring Pushups (Fitness: Walk Feet Up or Box Incline PU)
    Pullups (Fitness: Toe Spot)


Thursday, August 30

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:
    7 Minute AMRAP:
        10 Hang Power Cleans (Fitness: 75/45#, RX: 95/65#)
        12 Front Squats (Fitness: 75/45#, RX: 95/65#)
        200m Run
    2 Minute Rest


Friday, August 31

SKILL

3-3-3-2-2-1-1-1 Squat Snatch

CONDITIONING

15 Minute AMRAP:
    21 Situps
    14 Single Arm Dumbbell Clean and Jerk (Fitness: 35/20#, RX: 50/35#)


Saturday, September 1

CONDITIONING

4 Rounds Partner Workout: (30 Min Time Cap)
    50 Double Unders (Fitness: Penguin Claps)
    40 Pushups (Fitness: Bar Pushups)
    30 Wallballs (Fitness: 14/10#, RX: 20/14#)
    20 Pullups (Fitness: Toe Spot) 
    400m Run Together