The Week Ahead:

Monday, August 19th

STRENGTH:

A.) BB Front Squat
3x Max Reps @ 77.5-80%
2:00-3:00 recovery between sets
*If you are getting more than 10-12 reps increase weight

B1.) DB RFE Split Squat 3x8/side
B2.) Prone SB Stir the Pot 3x8/side

Metcon:

1K Row then,
4 RFT:
15 Goblet Squats #70/53
80yd Farmer Carry #60/45

Tuesday, August 20th

STRENGTH:

A.) BB Bench Press
3x Max Reps @ 77.5-80%
2:00-3:00 recovery between sets
*If you are getting more than 10-12 reps increase weight

B1.) HK Single Arm DB Press 3x8/side
B2.) 3 Point Single Arm DB Rows 3x8/side

METCON:

3-6-9-12-15 For time:
DB Thrusters #45/25
Box Jumps

Wednesday, August 21st

OLY SKILL WORK:

10:00 EMOM :
Hi-Hang Power clean - 2 reps

METCON:

12:00 AMRAP:
3 Power Cleans #185/125
6 Burpees
30 Double Unders

ACCESSORY:

BB Curls w/ 3 Second Negative 3 x 12
Lateral DB Raises 3 x 15

Thursday, August 22nd

Metcon:

Partner workout:
For Time:
1000m-800m-600m-400m-200m run
50-40-30-20-10 calories assault bike

Break up any way you choose

Friday,  August 23rd

A.) Deadlift
3x Max Reps @ 77.5-80%
2:00-3:00 recovery between sets
*If you are getting more than 10-12 reps increase weight

B1) Double KB Front Rack Step up 3x10/leg
B2) Stability Ball Leg Curs 3x10

METCON:

12:00 AMRAP
5 Pull Ups
10 Wallballs #20/14
15 KB Swings #70/53