MONDAY, AUG 1
Bulgarian Split Squat
5 sets:
6/6 back racked Bulgarian split squat
Perform using at barbell on the back of your shoulders, 6 on one leg then 6 on the other. The use of barbells will take up a little more space, so be sure to spread out and share bars as needed.
Metcon
EMOM 12:
Min 1 – 20 dual DB deadlift (2 x 50/35)
Min 2 – 200m run
TUESDAY, AUG 2
Clean & Jerk Build-up
EMOM 8:
1 power clean & jerk
Start light and build to approx 80-85% of your 1RM power clean & push jerk. This is intended to be warm-up for the metcon rather than for maximal weight.
Coach Melissa Workout #1
20 rounds:
1 power clean & jerk (185/135)
2 burpee-over-bar
3 toes-to-bar
Workout courtesy of NCFIT.
WEDNESDAY, AUG 3
Karen
For time:
• 150 Wall Ball shots 20/14#
Accessory
3 sets:
8/8 single arm DB Z press
12 GHD hip extension, weighted as needed
THURSDAY, AUG 4
Metcon
1:00 strict pull-ups
1:00 cals on assault/echo bike
2:00 cals on rower
-Rest 1:00-
Score is sum total of strict pull-ups, biking cals, and rowing cals across all six rounds.
FRIDAY, AUG 5
Overhead Squat
Every 1:30 x 6:
3 overhead squat, from rack
Start at a moderate weight and build as needed.
METCON
AMRAP 14:
10 overhead squat (115/75)
15 abmat sit-up
70m sled push (4/3)
Begin half the class on the OHS and half on the sit-ups (or stagger by 1:00) in order to share sleds (first come first serve on the sleds, add or remove weight as needed).
SATURDAY, AUG 6
Saturday Partner Workout
AMRAP 22, in teams of 2:
300m run (together)
20 box jump-over (24/20)
10 synchro hang power clean (135/95)
16 burpee-over-barbell
The run is performed with your partner, and the box jumps cannot start until both partners return. Each person will need a barbell as the hang power cleans are performed together, synchronized at the top of the rep. The box jump-overs and burpees are split between partners as needed, with one partner working while the other rests.