MONDAY, AUG 22
Red Light, Green Light
For time, working 1:00 on / 1:00 off:
2000/1600m row
200 double-under
100 burpee
Begin half the class on the row and half the class on the burpees if needed due to class size (perform the workout in reverse order if you begin on the burpees). Ski ergs can be added to the mix if needed due to class size as well.
TUESDAY, AUG 23
Coach Melissa Workout #4 – “Gwen”
“Gwen”
15-12-9
Clean & Jerk
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Spend plenty of time warming up to try to figure our what load you want to use, because you really only want to give the working sets one shot.
Finisher – Sit Ups on Sit Ups
For max reps:
3:00 weighted sit-ups
2:00 unweighted sit-ups
Use a running clock, no rest between the weighted and unweighted reps. For the weighted sit ups, hold a bumper plate in your hands, touching behind your head and in front of your feet each rep (PYO weight). Record number of weighted reps and number of unweighted reps.
WEDNESDAY, AUG 24
Strength Intervals
EMOM 16:
Min 1 – Max reps sandbag squat, back/shoulder racked
Min 2 – Rest
Min 3 – Max reps strict pull-up
Min 4 – Rest
Record total number of sandbag squats in box 1, and total number of strict pull-up in box 2.
Metcon
AMRAP 10:
5 sandbag-to-shoulder (PYO weight)
70m farmer carry (70/53) [14 reps, 1 rep/5m]
THURSDAY, AUG 25
Metcon
AMRAP 20:
10 strict handstand push-up
15 toes-to-bar
300m run
FRIDAY, AUG 26
Clean Build-Up
Every 1:30 x 8:
1 squat clean
Build to a moderately heavy single. This is intended to be a warm-up for the metcon rather than a max strength session.
Metcon
Every 6:00 x 3:
20 wall ball (30/20)
6 squat clean (195/130)