8.14.17 – 8.19.17

Monday: 8.14.17

1x Snatch
In 20 minutes or less, build to a heavy single.  Compare to 11.3.16.


6 Rounds with a partner (3 rounds each per partner) of:
Station 1: 10x Alternating dumbbell snatches 55/35# + 15x Sit ups
Station 2: Max calories on rower

Station 1 sets the pace and when the sit ups are finished both partners will switch stations.  Do not reset the rower between rounds.  Record time to finish, total calories on rower and any modifications

Tuesday: 8.15.17

1x Clean and jerk
In 20 minutes or less, build to a heavy single.  Compare to 5.15.17.


5 Minute amrap of:
5x Power cleans 135/85# (or 60%, whichever is lighter)
5x Burpees over the bar


Wednesday: 8.16.17

In 2:00:
400/300m Air bike
10x American kettlebell swings 55/35#
Max wall ball shots with remaining time 20/14#

Rest exactly 2:00 between rounds and repeat for 4 total rounds.  Record total wall ball shots across all 4 rounds and any modifications.  This is going to be brutal on your quads so make sure that you pace appropriately starting at the first round.

Thursday: 8.17.17

5-5-5x Bench press
In 15 minutes or less perform 3 heavy sets of 5 using the same weight.


For time:
500/350m Row
50x Double unders
20x Burpees to target 6″ out of reach for RX

Friday: 8.18.17

In 1:20:
32′ Sled push (high handles) 180/135# additional weight 
32′ Backward sled drag (both hands on a ring) 180/135# additional weight
5x Bar muscle ups
Max meters on air bike with remaining time

Rest at least 6 minutes between rounds.  Repeat for 3 rounds.  Record total meters across all all 3 rounds and and any modifications.

Then time permitting,

Core work
Coach’s choice

Saturday: 8.19.17

7 Rounds for time of:
15x American kettlebell swings 55/35#
15x Power cleans 95/65#
15x Box jumps 24/20″

Feel free to share with a partner or scale down the rounds as needed.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.