August 1-7 programming!!

Tuesday

Buy in – 2 Rounds

1 min Row / 1 min Bike / 10 Prisoner Good Mornings / 10 Reverse Samson Lunges / 20 Banded Pull Aparts

A) Deadlift 5×2 @80-90%

Metcon- 2 Rounds
40/32 Calorie Bike
40 GHD SIt Ups
40/32 Calorie Row
100foot Double Dumbbell Overhead Walking Lunge (2×40/25)

Wednesday

Buy in – EA Warm Up

A) 2 Hang Squat Cleans + 1 Split Jerk x5 working sets @70-75+%

Metcon -7 rounds
7 Power Snatches (95/65)
42 Double Unders

Thursday

Buy in – 2 Rounds

10 Squat Jumps / 10 Empty Bar Push Press / 1 Min Empty Bar Over Head Hold / 10 Cossack Squats / 10 Kick Stand Pistols

A) Push Press – Build to a Heavy 4 then do 5 sets at that weight

B) Super Set 45 sec Low Plank with working sets

Pistol ReTest –

2 min Max pistols (compare to original test)

Friday

Buy in – 2 Sets
250m Row (Moderate)
10 Box Jump w/Step Down (20in)
10 Alt. Leg V-Up
8 hanging Scap Retractions, 6 Kip to Swing, 4 Hanging knee raises
10-20 Shrugs in Handstand

A) Back Squat – 4×2 @8-9/10 RPE

Metcon – Partner Throwdown Friday
70 Box Jump Overs (24/20)
50 Toes to Bar
70 Handstand Push-ups
50 Toes to Bar
70 Box Jump Overs (24/20)

Split all reps as needed

25 min Cap

August 2, 2022

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