Jason
Aug 19, 20182 min
MONDAY:
Fitness:
1. Power Snatch - Heavy Single
2. For time:
50 Kettlebell Swings 24/16kg
50 Russian KB Swings 24/16kg
Performance:
1. Power Snatch - Heavy Single
2. “Randy”
For Time: 75 Power Snatches (35/25kg)
Sweat:
In Pairs for time:
125/100 Calorie Bike
125/100 Calorie Ski
125/100 Calorie Row
125/100 Calorie Bike
TUESDAY:
Fitness
“Jump City”
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (60/42.5kg)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (60/42.5kg)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (60/42.5kg)
Performance:
See Fitness
WEDNESDAY:
Fitness:
“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Sandbag Squats 65/45kg
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Sandbag Squats 65/45kg
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Sandbag Squats 65/45kg
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Sandbag Squats 65/45kg
Performance:
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (35/25kg)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (42.5/30kg)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (50/35kg)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (60/42.5kg)
Sweat:
6 Rounds: 1 minute per movement for Max Reps
Ski Erg Calories
Prowler Push 2x15m 100/70kg as fast as possible
Airbike Calories
Rest
Post:
6 Min Alt EMOM
8 Ab Wheels
12 Lateral Hip Raises each side
THURSDAY:
Fitness:
AMRAP 20:
400m Run
Max Strict Pull Ups
200m Med Ball Carry Pec Walk 9/6kg
Max Strict Pull Ups
20 Hollow Rocks
Performance:
See Fitness
Gymnastics Class: Butterfly Pull Ups
FRIDAY:
Fitness:
1. Deadlift - Heavy Set of 10 Aim for last weeks 8RM.
2. 3 Rounds for time:
20 Deadlifts (70/50kg)
20 Hang Dumbbell Reverse Lunges (22.5/15kg)
15/10 Calorie Assault Bike
Prowler Push and Pull 5m 120/100kg
Performance:
See Fitness
SATURDAY:
Fitness:
'In Pairs: 25 Min AMRAP
20/16 Cal Row
10 Burpee Box Jump Overs 24/20"
5 DB Thrusters 22.5/15kg
2 Rope Climbs
*One partner is working on the AMRAP while the other completes a 400m Run with a Medball (9/6kg). Change after the run. Mark down a round every time one partner finish their second rope climb.
Performance:
See Fitness
SUNDAY:
Rest Day
Open Gym 10am - 12pm
Post results to Beyond the Whiteboard.