Workouts for 8/26-8/31/2019

Monday, August 26

STRENGTH

4x10 Back Squat
@ 75% of 5 RM

PUSH AND PULL

10 Minute AMRAP:
12 Burpees (Fit: Bodybuilders)
12 Pull-ups (Fit: Toe-Spot/Banded, RX: Kipping)


Tuesday, August 27

STRENGTH

4x10 Deadlift
@ 75% of 5 RM

PUTTING A TENT TOGETHER

21-15-9:
Overhead Squats (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
Handstand Push-ups (Fit: Standing Dumbbell Strict Press, RX: Strict/Kipping)


Wednesday, August 28

STRENGTH

4x10 Bench Press
@ 75% of 5 RM

CAMPFIRE AND SMORES

16 Minute AMRAP:
6 Power Cleans (Fit: 95/65#, RX: 115/75#, FB:135/95#)
6 Shoulder-2-Overhead (Same Weight)


Thursday, August 29

OLYMPIC LIFTING

20 Minutes to Find:
Heavy 2 Rep Snatch

LATE SUMMER SUNSETS

4 Round For Time:
30 Walking Lunges (Unweighted)
30 Sit-Ups (Fit: 20 Sit-ups)
5 Bar Muscle-Ups (Fit: Toe-Spot/Banded C2B, RX: 10 C2B, FB: Bar MUs)


Friday, August 30

STRENGTH

4x10 Strict Press
@ 75% of 5 RM

FLOATING THE RIV

15 Minute AMRAP:
15 Deadlifts (Fit: 135/95#, RX: 185/135#, FB: 225/155#)
30 Double-Unders (Fit: 2x Singles)
15 Push-ups (Fit: Knee/Box Push-ups)


Saturday, August 31

PARTNER WOD

Buy-In: 800m Partner Run

3 Rounds:
40 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
40 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
40 Tuck-ups

Cash-Out: 800m Partner Run