week of 26-30 August

Monday, 26 August

Start with BodyWeight – go as high as you can
3 x 3 squats
3 x 3 bench

"Angie"

For time
But however you want to break it up: examples are sets of 10 or sets of 5
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

 

Tuesday, 27 August

“Aw Naw”
400m Run
10 Push Press 135/95
20  KBS (70/55)
30 Wall Balls (20/14 to 10)
40 Double Unders
50 Front Squats (95/65)
40 Double Unders
30 Wall Balls (20/14 to 10)
20 KBS (70/55)
10 Push Press 135/95
400m Run

Wednesday, 28 August – almost same as last week

( I took the Jerk out because we will have thrusters on Thursday)
135 pound Clean, 3 reps
3 Toes-to-bar
135 pound Clean, 6 reps
6 Toes-to-bar
135 pound Clean, 9 reps
9 Toes-to-bar
135 pound Clean, 12 reps
12 Toes-to-bar
135 pound Clean, 15 reps
15 Toes-to-bar
135 pound Clean, 18 reps
18 Toes-to-bar
 

Thursday, 29 August

Heavy FRAN
21-15-9-6
Thrusters 135/105
Pullups

 

Friday, 30 August
5 rounds All Upstairs on track
400m run (2 laps of indoor track)
(during ¼ of your 2 laps do walking lunges, you pick when)
30 pushups
30 situps
15 burpees