The Week of: 08-19-19

Monday: 19-AUG-19

Conditioning

For time:

100 BSO (50/35#) (24/20”)

*EMOM 4 Burpees (including 0:00)

*Cap 20 minutes

Strength

Alt EMOM 10

Min 1 - 5 Bench Press (70-75%)

Min 2 - 20 Push-ups 

*Scale push-ups as needed

Tuesday: 20-AUG-19

Strength

In 12 minutes work up to 3RM Front Squat in 5 sets

*people that do not want to max can just do 5x3 during that time frame 

Conditioning

For time:

10-9-8-7-6-5-4-3-2-1

Devil’s Press (50/35#) 

*200m Run after each round

**time remaining is cap

 

Wednesday: 21-AUG-19

Olympic

EMOM 7

2 Snatch (77-80%) (full)

Conditioning

For time:

30 Deadlifts (135/95#)

30 T2B

20 Deadlifts (155/105#)

20 BMU

20 Deadlifts (185/125#)

30 T2B 

30 Deadlifts (225/155#)

*18 minute cap 

Thursday: 22–AUG-19

Conditioning

“WZA Event 1”

AMRAP 9

3 Hang Snatch (75/55#)

3 OHS

30 Double Unders

*increase Hang Snatch & OHS by 3 reps each round 

Strength

7 RFTR:

30s Goblet Squat (70/53#)

30s rest 

30s WBS (20/14#)

30s rest

*score is total reps completed 

Friday: 23-AUG-19

Olympic

EMOM 8

2 hang power cleans + 1 Power Jerk (80-83%)

Conditioning

AMRAP 20

400m Run

10 Clusters (115/85#)

15 C2B Pull-ups

*score is total reps completed

Saturday: 24-AUG-19

With a partner; complete:

5k Row (500m Intervals) 

AMRAP

2 Rope Climbs

12 Dbl DB Snatches (50/35#)

18 HR Push-ups

*score is time minus total reps completed (1” each rep)

Optional

Alt EMOM 10

Min 1) Max effort plank

Min 2) Max effort sit-up