Week of 5-9 August

Monday:

4x5 Push Press increasing weight each set

4x5 Squat, same
4x5 Dumbell bench press, same

Run remaining time

 

Tuesday:

"Fight Gone Bad" (3 rounds)

One minute of work per exercise with 3 minute rest between rounds

Row/Burpees

Wall Balls

SDLHP @ 75lbs

Box Jumps

Push Press @ 75lbs

 

Wednesday:

5 rounds:

run 1/2 lap with 45lb plate,

15 pushups at halfway

run 1/2 lap with 45 lb plate

15 situps

run 1/2 lap, no weight

15 Mountain climbers

run 1/2 lap, no weight

 

Thursday:

"31 Heroes"

Amrap 31 Minutes

Teams of 2 (We will pick the teams randomly)

8 Thrusters (155, 105#)

6 Rope Climbs 15ft (we could sub pull-ups here if you can't climb a rope)

11 Box Jumps (30, 24")

The team aspect is one works while the other does a 400M run while carrying 20lbs. The object is someone has to always be running and work is done by individual not running. Weather permitting we could do laps around the gym for the 400M runs.

 

Friday:

Row 10K with a race to 1000M to start.