August 10 - August 15

Monday, August 10

A. ‘Nancy’
5 Rounds:
400m Run
15 Overhead Squats (95/65)
*13:00 Time Cap

B1. 4 x 1:00 Plank Hold
B2. 4 x :20 Side Plank

C. Ring Dips
4 x 10-12

 

Tuesday, August 11

A. Make up Nancy

B. Every minute on the minute for 5:00
4 Clean and Jerks

Minute 1-3: Grace Weight
Minute 4-5: Grace + 10%

C. Pull-ups
1 x Max Hold Above Bar
4 x 50% of 1RM

D. 30 Burpee Step-ups (30/24)
30 Thrusters (115/75)
30 Burpee Step-ups
*7:00 Time Cap

 

Wednesday, August 12

A. 3 Position Squat Snatch x 7
*no more than 60% of 1RM

B. Back Squat
3 x 5 at 80%

C. Front Squat
2 x 3 at 70% with :03 Pause

D. 5 Rounds:
20 KB Swings
20 Push Press (95/65)
*12:00 Time Cap

 

Thursday, August 13

A. Deadlift
5-5-3-3

B. Ring Dips
4 x 10-12

C. Pull-ups
1 x Max Hold Above Bar
4 x 50% of 1RM  

D. 400m Run
75 Box Jumps
400m Run
*6:00 Time Cap

 

Friday, August 14

A. Pull-ups
3 x 85%

B. Every minute on the minute for 5:00
4 Clean and Jerks

Minute 1-3: Grace Weight
Minute 4-5: Grace + 10%

C. 1k Row x 3

 

Saturday, August 15

A. 3 Position Squat Snatch x 7
*no more than 60% of 1RM

B. Every minute on the minute for 5:00
4 Clean and Jerks

Minute 1-3: Grace Weight
Minute 4-5: Grace + 10%

C. Pull-ups
1 x Max Hold Above Bar
4 x 50% of 1RM  

D. 4 Rounds:
20 Burpees
40 Air Squats
400m Run