Week of August 11, 2024

Monday
Olympic Lifts
6 Sets - Every 2 Minutes
1 Hang Snatch from the knee
Work up to a maximal weight.

EMOM - 12 min
Min 1: 12 steps DB Death March
Min 2: 16 Seated DB Press
Min 3: 16 Heels to Heaven

Wednesday
Deadlift Progression
Every 2 minutes for 14 minutes
4 Deadlifts

Every 3 minutes for 5 sets
9 Front Squats at 70% of max FS
6 Pullups
21 Russian Twists (42 touches)
in remaining time, complete as many Double Unders as possible

Thursday
Bench Press Progression
Every 90s for 9 Sets
2 Bench Press @ 85%

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

Back and Lower Body Stretches led by coach

Friday
Partner Workout

Rowing Races
7 Races to 500m Row - set distance to clock time
After each race
First Place rests
Second Place completes 5 Burpees
Third Place completes 5 Turkish Getups
Coach determine if 4th place is necessary and selects 'punishment'

Week of August 4, 2024

Monday
Olympic Lifts
6 Sets - Every 2 Minutes
2 Hang Snatches from the knee (progressing down from the Hip)
Work up to a working weight and start the EMOM there. Goal should be for the weight to feel heavy while light enough to work on technique.

TABATA - 16min
Air Squats
Pushups
Situps
Pullups

Wednesday
Deadlift Progression
Every 2 minutes for 14 minutes
5 Deadlifts

Every 4 minutes for 6 sets
Complete the following in 3 minutes (reminaing minute is rest)
14 DB Shoulder to Overhead
7 Bench Dips
Max Calories Rowed

Thursday
Bench Press Progression
Every 90s for 9 Sets
3 Bench Press @ 80%"

5 Rounds for Time - 20min Timecap
30 DB Walking Lunges
20 TTB or Hanging Knee Raises
10 Squat Cleans #65

Friday
Partner Workout - altering rounds

14-12-10-8-6-4-2-4-6-8-10-12-14
Jumping Pullups
Wall Balls
DB Bench Press