Workouts for 8/19-8/24/2019

Monday, August 19

OLYMPIC LIFTING

20 Minutes To Find:
Heavy 2 Rep Clean

INTERVALS

3 Rounds (1:00 On/:30 Off)
Jumping Lunges (Fit: Lunges)
Dumbbell Deadlifts (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
Burpees (Fit: Bodybuilders)


Tuesday, August 20

STRENGTH

4x8 Push Press
@ 75% of 5 RM

DEATH BY THRUSTERS

Every Minute On The Minute: 1 Thruster
*Add One Rep Each Minute Until Reps Cannot Be Completed In The Allotted Time*
Fit: Thrusters (75/55#)
RX: Thrusters (95/65#)


Wednesday, August 21

CLUCKS AND FRIES

3 Rounds For Time:
50 Sit-ups
100 Double-Unders (Fit: 200 Singles)
800m Run


Thursday, August 22

STRENGTH

4x8 Front Squats
@ 75% of 5 RM

DUMBBELLS FOR ALL

12 Minute AMRAP:
12 Dumbbell Snatches (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
12 Dumbbell Shoulder-2-Overhead (Same Weight)
12 Dumbbell Goblet Squat (Same Weight)


Friday, August 23

TABATA

Tabata 1 - Wallsits
*1 Minute Rest*

Tabata 2 - Push-ups
*1 Minute Rest*

Tabata 3 - Bar Hangs

STRENGTH

2 Sets (Not For Time):
50 Bench Press
50 Skull Crushers
50 Bicep Curls
50 Shoulder Press
50 Back Squats
50 Barbell Lunges
*Athletes will use an empty barbell for all movements*


Saturday, August 24

PARTNER WOD

25 Minute Partner AMRAP:

Buy-In - 50 Calorie Row For Each Partner

In Remaining Time:
Max Russian Kettlebell Swings
Partner A - Holds Barbell In Front Rack (Fit: 95/65#, RX: 115/75#, FB: 135/95#)
Partner B - Russian Kettlebell Swings (Fit: 44/35#, RX: 53/44, FB:62-70/53#)