Workouts for 8/6-8/11/2018

Monday, August 6

CONDITIONING

A. 4 Rounds:
    10 Strict Pull Ups
    20 Overhead Reverse Lunges w/ Empty Bar
    20/15 Cal Row

5 Minute Rest

B. 9 Min AMRAP:
    15 Toes To Bar
    10 Deadlifts (115/75#)
    5 Power Clean (115/75#)

EXTRA WORK

6 Sets (30s Work/30s Rest)
    Wall Facing Handstand Holds


Tuesday, August 7

STRENGTH

3 Sets Total Back Squat:
    Set 1: 8 Reps @40% of 2RM
    Set 2: 6 Reps @60% of 2RM
    Set 3: Max Effort Reps @ 80%

CONDITIONING

3 Rounds:
    30 Box Jump Overs (24/20″)
    20 Double DB Ground-To-Overhead (50/35#)

EXTRA WORK

Tabata: Reverse Plank


Wednesday, August 8

STRENGTH

A. 4 Supersets:
    10 Inverted Grip Bent Over Rows
    10 Dips    FB: L-Sit Dips

B. 3 Sets:
     5 Pullup Negatives
     10 Candlesticks W/Hip Pike
     45s Active Bar Hang    FB: Weighted

C. 3 Minutes Max Burpees

EXTRA WORK

16 Rounds Tabata: Hollow/Arch Hold Alternate


Thursday, August 9

Every 3 Minutes Complete Max Rep Touch and Go Snatch
    Round 1 (Min 0) @ 60%
    Round 2 (Min 3) @ 65%
    Round 3 (Min 6) @ 70%

CONDITIONING

4 Rounds for Time:
    20 Sit Ups
    20 Thrusters (75/55#)
    Rest 90s

EXTRA WORK

5 Minutes: Max Air Squats


Friday, August 10

STRENGTH

8-8-8-8-8 Bench Press

CONDITIONING

Five 2:00 Rounds
    20 Kettlebell Swings (53/35#)
    10 Alternating Pistols
    Max Double Unders in Remaining Time

EXTRA WORK

10 Rounds Tabata: Bar Hang


Saturday, August 11

CONDITIONING

"I plank, you plank"
Partner Workout:
    5000m Row
    50 Front Squats (95/65#)
    60 Box Jumps (24/20")