August 17 - August 22

Monday, August 17

Happy birthday Drew!

A. Every minute on the minute for 5:00
Clean and Jerks
Minute 1-2: 5 Reps at Grace Weight
Minute 3-5: 4 Reps at Grace Weight + 10%

B. Pull-ups
4 Sets of Max Effort Pull-ups with a :02 hold with chin over the bar
*Rest :90

C. AMRAP 2:00 x 3
5 Thrusters (95/65)
5 Burpees over the Bar

Tuesday, August 18

Happy birthday Bris!

A. 3 Position Snatch x 5
*Add weight from last week. No more than 65% of 1RM

B. Back Squat 3 x 4 at 85%

C. Front Squat 3 x 3 at 75% with :03 pause

D. 4 Rounds:
10 Push Press (135/95)
15 Box Jumps
15 KB Swings
*8:00 Time Cap

 

Wednesday, August 19

A. Pull-ups
Every minute on the minute for 6:00
60% of 1RM without coming off the bar

B. Ring Dips 4 x 10-12

C. AMRAP 20:00
200m Run
15 Toes to Bar
10 Power Cleans (135/95)

 

Thursday, August 20

A. Every minute on the minute for 5:00
Clean and Jerks
Minute 1-2: 5 Reps at Grace Weight
Minute 3-5: 4 Reps at Grace Weight + 10%

B. Pull-ups
4 x Max Flexed Arm Hang
*Rest twice as long as hold

C. 5 Rounds:
20 Wall-balls
20 Push-ups
*13:00 Time Cap

 

Friday, August 21

Happy birthday Jason T.!

A. 3 Position Snatch
*Add weight from last week. No more than 65% of 1RM

B. Back Squat
1 x 10 at 60%
1 x 10 at 65%
1 x 10 at 70%

C. 150 Overhead Walking Lunges with a Plate (45/25)
*For every break do 15 V-ups

 

Saturday, August 22

Happy birthday Lindsay M.!

A. Every minute on the minute for 5:00
Clean and Jerks
Minute 1-2: 5 Reps at Grace Weight
Minute 3-5: 4 Reps at Grace Weight + 10%

B. Ring Dips 4 x 10-12

C. AMRAP 12:00
20 Weighted Sit-ups
15 Box Jumps
10 Pull-ups
400m Run