August 31 - September 5

Monday, August 31

A. Pendlay Row
5-5-5-5-5

B. Pressing Work 5 x 10

C. 2 Rounds:
15 Heavy Russian KB Swings
15 Air Squats
500m Row
15 Heavy Russian KB Swings
15 Air Squats
400m Run
*20:00 Cap

 

Tuesday, September 1

A. Shoulder Press
3-3-3-3-3

B. Pull-ups
4 x 70%

C. 12-9-6-3
Deadlifts (225/155)
HSPU
Double Unders x 4 (48, 36, 24, 12)
*8:00 Cap

 

Wednesday, September 2

A. Back Squat
60% x 10
70% x 8
75% 3 x 6

B. 3:00 Work, 3:00 Rest
2:00 Work, 2:00 Rest
1:00 Work, Done!

9 Push Press
15 Box Jumps

 

Thursday, September 3

Happy birthday Teri K.!

A. Power Cleans
6 x 4 *Not much heavier than Grace weight

B. Ring Dips
4 x 10-12

C. AMRAP 10:00
5 Pull-ups
15 Sit-ups
20 Walking Lunges

 

Friday, September 4

A. Supinated Pull-ups
5 x 70%

B. 30 Front Squats (135/95)
30 Burpees
20 Front Squats
20 Burpees
10 Front Squats
10 Burpees
*13:00 Cap

 

Saturday, September 5

A. Shoulder Press
3-3-3-3-3

B. 21-15-9
Ring Push-ups