Week of August 12th

Monday, August 12th- Endurance

"9am"

A. 7 min AMRAP:

2 wall walks

30 air squats

B. 7 min AMRAP:

10 push-ups

10 dual kb deadlifts

C. 7 min AMRAP:

7 burpees

7 strict T2B

Tuesday, August 13th

6am-12pm: Open Gym

12pm: PUMP

A1. Seated Press

4x12

A2. Chest Flies

4x12

A3. Pull-ups

4x5-10

B1. Lateral + Frontal Raise

4x16 (8 each, alternating)

B2. Dual KB Row

4x12

B3. Barbell Skull Crushers

4x12

C1. Barbell Curl Static Hold

4x30 sec

C2. Barbell Curl

4x30 sec

C3. Overhead Tricep Extension

4x12

Wednesday, August 14th- Back Squat Cycle Day 33

A. Back Squat

*compare to 8/5/24

B. 12 min AMRAP:

3 pull-ups

10 Russian kb swings

15 air squats

Thursday, August 15th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, August 16th- Overhead

A. Push Press

Heavy Single in 15 min

*compare to 4/5/24

B. 30 on, 30 off, 5x (15 min)

1. battle ropes

2. ring/bench dips

3. double unders

Saturday, August 17th

9am- Olympic Lifting

A. Muscle Snatch + OHS + Snatch Balance

5x (1+1+1)

B. 3 Position Snatch (landing)

7x (1+1+1)

C. Snatch Hold (1" off of floor)

3x30 sec