Monday 8/3
EMOM18
MIN1: 10 Floor Press (option to add band for resistance)
MIN2: 10 Bent Rows (option to add band for resistance)
*2KBs or 2DBs
Then
4 Rounds
1MIN @ each
Max Cals > jump rope, jumping jacks, etc.
Max Burpees
Max KB Swings
Rest
Tuesday 8/4
E2MOM14
3 Thrusters
*Work to a heavy set of 3
Or
E2MOM14
5-8 Thrusters (working on form + volume so stay more conservative with weight)
Then
AMRAP10
10 Thrusters (60-70% of last set)
15 KB Swings
30 DUs/60 SUs
Wednesday 8/5
For Completion
150 Cals
*Every 3 minutes:
6 Alt DB Snatches
9 Push-ups
12 Air Squats
Then
NFT
30-20-10
Bearcrawl position Lateral Drags
Plank Jacks
Slow & Controlled Russian Twists
Thursday 8/6
EMOM15
MIN1: 10 Half Kneeling Strict Press (R)
MIN2: 10 Half Kneeling Strict Press (L)
MIN3: 10 Pull Overs
Then
EMOM15
MIN1: 10 Push-ups
MIN2: 15 Sit-Ups (opt to make weighted)
MIN3: 20 Goblet Squats
Friday 8/7
Complete
50 Empty Bar Step-Ups (15# or 45#)
*racked or behind the neck*
**DB/KBs a great option here too
Then
3 Rounds
Flat Loop > 600M > 60 Cals
10 Racked Lunges
20 Box Jumps
Saturday 8/8
8AM at Stage Fort Park - Coaches Choice
Sunday 8/9
7AM at Stage Fort Park - Coaches Choice
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