MONDAY, AUG 2
METCON
4 rounds:
500/450m row, or 1000/900m bike
25 dual DB push press (2 x 50/35)
-Rest 3:00-
Score is total time, including rest periods.
TUESDAY, AUG 3
STRENGTH – Snatch + OHS
Every 1:30 x 8:
Snatch + overhead squat (1+2)
Every 1:30 perform 1 snatch + 2 overhead squats. Squat or power snatch allowed. You must perform two overhead squats after the snatch not matter if it you power or squat.
METCON
For time:
50 double-under
12-10-8-6-4 snatch*
Weights
M: 105-125-145-165-185
F: 65-80-95-105-115
*Descending reps but increasing weight each round. Perform 12 reps at 105/65 in round 1, 10 reps at 125/75 in round 2, etc…
Scaling
Try to determine what would be a good ending weight for you (around 80% of your 1RM), and move backwards from there to figure out your weights.
WEDNESDAY, AUG 4
STRENGTH – Deadlift 2-Rep
Deadlift
16:00 to build to today’s heavy double
METCON
3 rounds:
400m run
175m dual DB farmer carry* (2 x 50/35)
*Stop and perform 7 dual DB deadlift at each corner of the building
Yes that means you are are performing 28 DB deadlift on each lap of your farmer carry.
THURSDAY, AUG 5
METCON
AMRAP 16:
4/3 ring muscle-up
8 front squat (135/95)
8 shoulder-to-overhead (135/95)
FRIDAY, AUG 6
METCON
2 rounds:
55 Russian KB swing (53/35)
45 abmat sit-up, or 35 ghd sit-up
35/28 cal bike erg, or 28/22 cal assault bike
25 burpee
-Rest 2:00 between rounds-