Week of August 5th

Monday, August 5th- Squat Cycle Day 32

A. Back Squat

*compare to 7/26/24

B. 7 min AMRAP:

1-2-3...

Burpees

Wall Balls

Tuesday, August 6th

6am-12pm: Open Gym

12pm: PUMP day

A. 10 min EMOM:

3 bench press

*80%+

B1. Seated Curl

4x8

B2. Seated Hammer Curl

4x8

B3. Single Arm Tricep Kickback

4x12/arm

C1. Ring Row

3x10

C2. Seated Overhead Tricep Extenstions

3x12

C3. Diamond Push-ups

3x12

D. 7 min AMRAP:

1-2-3...

Strict T2B

Strict Sit-ups (ear squeeze)

Wednesday, August 7th- Overhead

A. Strict Press

5x3

*compare to 7/10/24

B. 7 Rounds For Quality:

1 wall walk

1 left arm TGU + 5 kb snatch

1 right arm TGU + 5 kb snatch

5 strict pull-ups

Thursday, August 8th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, August 9th- Hinge/Single Leg

A. Deadlift

7x2

*compare to 7/22/24

B. Tabata:

Row (cals)

C. Tabata:

Box Jumps

Saturday, August 10th

9am- Olympic Lifting

A. Muscle Clean + Front Squat + Push Press

5x (1+1+1)

B. Clean + Jerk

Heavy Single in 20 min

C. Clean + Jerk

5x (1+1)

*80% of B

10am- Mobility/Stability