8.30.16

Tuesday

A.
3 Rounds:
15-30’ Handstand Walk
1-3 Strict Muscle-ups or 5-10 Strict pull-ups + Dips
Accumulate :30 L-Sit

B.
4 RFT:
8 Single arm (R) KB OH walking lunge steps (70/44)
8 Burpees
8 Single arm (L) KB OH walking lunge steps (70/44)
8 Burpees
2 Rope Climbs

C.
Tabata Hollow hold

8.29.16

Monday

A.
Deadlift
5-5-5-5-5

B.
3 rounds every 5:00
15 Toes to Bar
12 Deadlift (155/110)
9 Hang Power Cleans (155/110)
6 Shoulder to overhead (155/110)
Rx+ (205/145)

C.
4 sets each rotating in groups or 1:2 work:rest
20/15 Calorie assault bike AFAP

8.26.16

Friday

A.
Every minute on the minute for 10:00
Power clean + 2 Front Squats

B.
For Time:
30 Burpees
30 Thrusters (115/75)
1000m Row
30Thrusters
30 Burpees

14:00 Cap

C.
Core
3 sets:
1:00 Plank
15 Russian twists w/ plate
30 Sit-ups

*move immediately from one exercise to the next

8.19.16

Friday

A.
3 Sets:
Turkish Get-ups x 3/side

B.
“TK”
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps (36/30)
12 kettlebell swings (70/44)

C.
Pump
3 sets:
3 Wall climbs
15 Push-ups
20 Banded tricep extension
*move immediately from one exercise to the next