Week of August 13, 2023

Monday
Part A
4 Sets

Stiff Leg Deadlift

3-5 Negative Pullups or Max Pullups

Part B
AMRAP 16
2-4-6-8-10…..
Front Squats @ 65#
Double Unders x2
Cal Row

Wednesday
4x8 Strict Press
Work up to a heavy weight and then complete your sets at that weight

Part B
21-15-9
Jumping Pullups
Deadlifts
4 min Rest
21-15-9
Burpee Over Bar
Deadlifts

Thursday
Part A
5 Sets
25ft Dumbbell Death March
12 Weighted Roman Chair

Part B
For time:
150 Mountain Climbers
20 Push-ups
75 Double Unders
100 Mountain Climbers 1
10 Push-ups
50 Double Unders
50 Mountain Climbers
5 Push-ups
25 Double Unders

Friday
Part A
4x10 Back Squat

Part B
Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Week of August 6, 2023

This week’s warm-up
3 Rounds
14 Lunges
14 Wall Balls
7 Pushups
7 Good mornings
Max Strict Pull-ups (unassisted) OR 3 negative pull-ups
Max Deadhang

Monday
Part A
4 Sets
6 Stiff Leg Deadlift
3-5 Negative Pullups

Part B
4 rounds for time of:
100m Kettlebell Farmers Carry, 53/35 lbs
14 Power Clean & Jerks, 115/75 lbs
7 Burpees

Wednesday
4x8 Strict Press
Work up to a heavy weight and then complete your sets at that weight

45s on, 15s off for 24 minutes
DB Thrusters
Double Unders
DB Lunges
Cal Row or Bike

Thursday
Part A
5-6 Sets
25ft Dumbbell Death March
10 GHD Situps

Part B
5 rounds for time of:
3 Wall Walks
21 Russian Kettlebell Swings, 53/35 lbs
18 Goblet Squats, 53/35 lbs

Friday
4x10 Back Squat

Complete as many rounds as possible in 18 mins of:
6 Burpee Box Jumps, 24/20
9 Ring Rows
Run, 400 m