Workouts for 8/5-8/10/2019

Monday, August 5

STRENGTH

5-5-5-5-5 Push Press

METCON

15 Minute AMRAP:
8 Toes-2-Bar (Fit: Hanging Knee Raises)
8 Kettlebell Push Press (Fit: 35/26#, RX: 44/35#, FB: 53/44#)
8 Kettlebell Suitcase Lunges (Same Weight)


Tuesday, August 6

STRENGTH

5-5-5-5-5 Front Squat

FLIGHT SIMULATOR

Double-Unders For Time:
Fit: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Singles
RX: 10-20-30-40-50-40-30-20-10
FB: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Sets


Wednesday, August 7

OLYMPIC LIFTING

20 Minutes To Find:
Heavy 2 Rep Hang Clean

INTERVALS

4 Rounds (:30 On/:30 Off)
Calorie Row
Inchworms
Dumbbell Snatches (Fit: 35/20, RX: 50/35#, FB: 70/50#)


Thursday, August 8

STRENGTH

3 Supersets:
20 Supinated Grip Ring Rows
20 Weight Plate Good Mornings
1 Minute Bar Hang

METCON

12 Minute AMRAP:
10 Deadlift (Fit: 135/95#, RX: 185/135#, FB: 225/155#)
10 C2B Pull-ups (Fit: C2B Toe-spot/Banded, RX: Kipping, FB: C2B)


Friday, August 9

THE FIRST CUT

4 Rounds For Time:
400m Run
3 Rope Climbs (Fit: Partial Rope Climbs)
7 Squat Snatches (Fit: 95/65# Power Snatch, RX: 115/75# Power Snatch, FB: 135/95#)


Saturday, August 10

PARTNER WOD

6 Rounds For Time With Partner (30 Minute Timecap):
20 Push-ups (Fit: Knee/Box Push-ups)
30 Burpees (Fit: Bodybuilders)
40 Wallballs (Fit: 14/10#, RX: 20/14#, FB:25-30/20#)
50 Situps