Work Out of the Day

Thursday August 17th, 2017

Bike Swing Lunge

  • 1 mile on the Assault Bike
  • 20-15-10-5 reps of:
  • Kettlebell Swings – American 24kg/16kg
  • Alternating Back Step Lunges holding the Kettlebell 

 

Wednesday August 16th, 2017

Strict Press

Build to a heavy single in a 12 min window

 

then…

 

Squats n Presses

Complete 6 Rounds for Time of:

  • 15 Air Squats
  • 10 Dumbbell Strict Press (5 left, 5 right) @ 50/35
  • 5 Barbell Strict Press @115/85

 

Tuesday August 15th, 2017

Row 500m -Time Trial-

 

rest then…

 

2 Rounds of:

  • EMOM for 3 mins: 15 Wallballs
  • rest 1 minute 
  • EMOM for 3 mins: 15 Pullups
  • rest 1 minute

 

RX+= 3 rounds

 

 

Monday August 14th, 2017

Power to Hang Squat

In a strict 12 min window build to a heavy weight of:

  • Power Clean into Hang Squat Clean

 

then…

 

Dirty Jumper

AMRAP in 7 minutes OF

  • 2 Power Cleans (165lbs/105lbs)
  • 2 Hang Power Cleans
  • 2 Squat Cleans
  • 20 Heavy Jump Rope

 

Friday August 11th, 2017

Friday EMOM Mashup

EMOM for 35 mins -one movement per minute-

  • Assault Bike 12/10 Calories
  • 20 Russian Kettlebell Swings (32kg/24kg)
  • 10 Walking Lunges (Carry 2 Dumbbells, 50/35)
  • 20 Abmat Situps
  • 10 Box Jumps

7 Rounds 

 

 

Thursday August 10th, 2017

Cluster Max

In a 15 minute window, with no more than 8 attempts, establish a max Squat Clean Thruster (Cluster)

 

then…

 

Cluster Pullups

Complete the following for time:

  • 2 Clusters, 2 Chest to Bar Pullups 
  • 2 Clusters, 4 Chest to Bar Pullups
  • 2 Clusters, 6 Chest to Bar Pullups
  • 2 Clusters, 8 Chest to Bar Pullups
  • 2 Clusters, 10 Chest to Bar Pullups
  • 2 Clusters, 8 Chest to Bar Pullups
  • 2 Clusters, 6 Chest to Bar Pullups
  • 2 Clusters, 4 Chest to Bar Pullups
  • 2 Clusters, 2 Chest to Bar Pullups

RX=115/85

 

 

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