The Week of: 08-26-19

Monday: 26-AUG-19

Skill/Strength 

Alt EMOM 12

Min 1: 65 Double Unders

Min 2: 12 DB Bench Press

Conditioning:

AMRAP 15

200m Run

12 Deadlifts (185/135)

*Rx+(225/155)

**score is total reps completed 

Tuesday: 27-AUG-19

Strength

Every 90s x 6

5 Back Squats (70%)

3 Back Squats (80%)

1 Back Squat (90%) 

Rx+ Increase weight second time through

Conditioning

3 RFT:

50 RKBS (70/53#)

7 RMUs

10 Thrusters (165/115#)

*20 minute cap 

Wednesday: 28-AUG-19

Conditioning

 Minute 0-10

“Heavy Grace”

30 C&J (225/155#)

*Heavy for you. This should not take more than 10 minutes or your scale is wrong 

Minute 10-35

Death by BFB

Thursday: 29-AUG-19 

Conditioning

 For Time:

30 BSO (50/35#)

30 DB Cleans

30 T2B

30 Dbl DB Snatch 

30 BSO 

*15 minute cap 

Olympic

Every 90s x6

1 Power Snatch + 1 Full Hang Snatch + 1 Overhead Squat

Friday: 30-AUG-19

Conditioning

“Angie”

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air squats

*30 minute cap

Then;

 Mobility Session

Saturday: 31-AUG-19

Strength 

Work up to 1 RM Standing Military Press

Conditioning

Team of 3;

P1 Row 500m (pacer)

P2 Planks

P3 chipping away at:

 200 WBS (20/14#)

160 S2O (95/65#)

120 WBS

80 HSPU

40 WBS