NO OPEN GYM THIS FRIDAY
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Monday
15 Min to find 3RM bench press
workout
5 Rounds
10/8 cal row
10 devils press (athlete choice)
10/8 cal row
10 renegade row (no PU)
Tuesday
STRENGTH
7-5-3-7-5-3 Sumo Deadlift
*Wave Loading. Second 7-5-3 should be heavier than first 7-5-3. Looking for Moderate in first wave then Moderate-Heavy in second wave
WORKOUT
AMRAP x 18 MINUTES
2 Sumo Deadlift (Athlete Choice, AHAP)*
4 Goblet Front Squats (50/35)
6 Hand Release Push-Ups
Wednesday
STRENGTH
ON A 16:00 RUNNING CLOCK… Build to a 3-Rep Heavy Push Jerk
Week 8 of 8
WORKOUT
4 SETS
15/12 Cal Bike
15 Toes to Bar
10 DB Push Press + Push Jerk (50/35)*
-Rest 1:00 b/t Sets-
*1 Rep = 1 Push Press + 1 Push Jerk.
Thursday
STRENGTH
EVERY 1:30 x 8 SETS*
2 Hang Power Clean + 1 Power Clean
*Build to a Moderate-Heavy weight.
WORKOUT
FOR TIME
2:00 ON / 1:00 OFF
10 Burpee Box Jump Over (24/20)
Max Power Cleans (185/135) with time remaining…
Friday
STRENGTH
ON A 15:00 RUNNING CLOCK… Build to a 3-Rep Heavy Back Squat
BENCHMARK WORKOUT “ROLLER COASTER” FOR TIME
1000m/750m Row
30 Thrusters (45/35)
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups
Saturday
Workout
10 min AMRAP
10 SDHP 95/65
10 Cal bike
2:00 rest
10 min AMRAP
10 OH lunges 95/65
10 burpees
2:00 rest
10 min AMRAP
10 Thrusters 95/65
10 pull-ups
10 thrusters 95/65
10 TTB