Monday: 8.5.19
On a running clock at 0:00
On the minute for 10 minutes, alternating complete rounds with a partner
7 Thrusters 95/65#
7 Pull ups
7 Burpees to target (6+ inches out of standing reach for RX)
At 0:00, Partner A will complete one round of 7 reps of each movement by 0:59. At 1:00, Partner B will complete one round of 7 reps of each movement by 1:59. Partners will continue until 10 rounds (5 each) have been completed. Adjust weight, movements, and/or reps as needed so that each round is kept under 1:00.
Then, at 10:00
5 minute amrap of
Calories on rower
Double unders
The partner that is not doing the final round of 7’s may sit ready on the rower if desired. One partner will row and the other will jump rope, both working at the same time. Partners may switch whenever they’d like. Make sure to keep careful track of the jump rope reps.
Record total cals, total double unders, and any modifications.
Tuesday: 8.6.19
10-10-10x Bench press
In 12 minutes or less, build up to three heavy sets of 10 reps at the same weight.
Then,
40-30-20 Reps of
Single arm shoulder to overhead 50/35# (split reps evenly between arms)
Sit ups
Walking lunge steps, bodyweight
Wednesday: 8.7.19
3-3-3-3 Front squat
In 15 minutes or less, build up to four heavy sets of three reps at the same weight.
Then,
7 Minute amrap of
15 Wall ball shots 20/14#
10 Deadlifts 135/85#
5 Burpee box jump overs (box facing if there’s space) 24/20″
Thursday: 8.8.19
1x Push jerk + 1x split jerk
In 15 minutes or less, build to a heavy single. Use a rack.
Then,
3 Rounds for time of
15 Russian kettlebell swings 70/55#
25 Push ups
75 Double unders
12:00 time cap
Friday: 8.9.19
In 1:00
120′ Slam ball bear hug carry (30′ x 4)
8 Toes to bar
Max alternating dumbbell snatches 50/35# with remaining time
Rest at least 4 minutes and repeat for 3 rounds. Score is total snatches through all 3 rounds. Slam ball must be carried in front of the body, above the waist and below the shoulders. It does not need to be directly on the stomach today.
Then, time permitting
Flex Friday
Saturday: 8.10.19
3x TnG power cleans
In 10 minutes or less, build to a heavy triple. Focus on quality of movement and efficiency. Plan on hitting at least 175/105# here if you’re going to go RX on the metcon.
Then,
5 Rounds for time of
400/300m Row OR 600/500m air bike
6 Power cleans 135/85#
8 Burpees over the bar
12 Handstand push up
