Workouts for 8/12-8/17/2019

Monday, August 12

STRENGTH

4x8 Strict Press
@ 75% of 5 Rep Max

3 EGG OMELETTE

5 Rounds For Time:
10 Pistols (Fit: Assisted Pistols)
10 Toes-2-Bar (Fit: Hanging Knee Raises)
10 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Tuesday, August 13

STRENGTH

4x8 Back Squat
@ 75% of 5 Rep Max

SMOKED SALMON BENEDICT

13 Minute AMRAP:
6 Thrusters (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
6 Single-Arm Dumbbell Overhead Lunges (Fit: 35/20#, RX: 50/35#)


Wednesday, August 14

OLYMPIC LIFTING

20 Minutes to Find:
2 Rep Hang Snatch

DRIP COFFEE AND THE FRONT PAGE

3 Rounds For Time:
20 Pull-ups (Fit: Toe-Spot/Banded, RX: Kipping)
30 American Kettlebell Swings (Fit: 35/26#, RX: 53/35#, FB: 62-70/44-53#)
20 Push-ups (Fit: Knee/Box Push-ups)


Thursday, August 15

STRENGTH

4x8 Deadlifts
@ 75% of 5 Rep Max

DOWNTOWN...

15 Minute AMRAP:
20 Air Squats
15 Calorie Row (Fit: 10 Calories)
10 Power Cleans (Fit: 95/65#, RX: 135/95#)
5 Ring Dips (Fit: Banded Dips/Box Dips, RX: Strict/Kipping)


Friday, August 16

STRENGTH

4x8 Bench Press
@ 75% of 5 Rep Max

KETTLEBELL WHO?

4 Rounds For Time:
16 Kettlebell Front Rack Squats (Fit: 35/26#, RX: 53/35#)
1 Minute Kettlebell Farmers Hold (Same Weight)
16 Kettlebell Renegade Rows (Same Weight)


Saturday, August 17

STRENGTH

4x1 Minute Plate Pinch

"PARTNER NICOLE"

20 Minute AMRAP:
400m Partner Run
Max Unbroken Pull-ups (Fit: Toe-Spot/Banded)