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14
Aug

Friday, August

Main
AMRAP 7 minutes of:
20 dumbbell deadlifts
40 double-unders

Core Accessory
Tabata plank hold :20 on x :10 off for 8 rounds

13
Aug

Thursday, August 13, 2020

Main
Set a clock for 12 minutes and complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Core Accessory
5x: :10 max tucks, :10 hollow hold, :40 knees to chest recovery

11
Aug

Tuesday, August 11, 2020

Main
AMRAP 20 min;
Run 400 meters* runs should be done in 2 min or less
15 strict pull-ups
15 GHD hip extensions/ banded good mornings

Core Accessory
4-5 min deadbugs for quality

10
Aug

Monday, August 10, 2020

Main
4 x 4-minute rounds (16 min), for max calories/reps of:
Bike for 20 seconds, rest 10 seconds
Row for 20 seconds, rest 40 seconds
Row for 20 seconds, rest 10 seconds
Burpee for 20 seconds, rest 10 seconds
Bike for 20 seconds, rest 40 seconds

Core Accessory
Bird dogs :20 on x :10 off for 8 sets

5
Aug

Wednesday, August 5, 2020

Main
AMRAP 10 min;
10 power cleans* 40-50% of 1rm clean
10 strict handstand push-ups

Core Accessory
Tabata plank hip taps :20 on x :10 off for 8 sets (4 min)

3
Aug

Monday, August 3, 2020

Main
Barbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps
E90 sec. x 12 sets (18 min)

Core Accessory
Tabata alt. leg V-ups :20 on x :10 off for 8 sets

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