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Week of Workouts: 20-26th August 2018

August 19, 2018

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.

 

 

 

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