MONDAY, AUG 8
Coach Melissa Workout #2 – Swinging Annie
On a running clock…
0:00 – 15:00
For time:
50-40-30-20-10
Double-under
American KB swing (53/35)
Abmat sit-up
15:00 – 20:00
Required rest period, gather KBs for hold (below)
20:00 – 23:00
3:00 max wall sit (max time in wall sit within the 3:00 window)
-Rest 1:00-
24:00 – 27:00
3:00 max plank (max time in plank within the 3:00 window)
-Rest 1:00-
28:00 – 31:00
3:00 max dual KB farmer hold (max time within the 3:00 window)
TUESDAY, AUG 9
Front Squat Waves
Wave 1: 4-3-2
Wave 2: 4-3-2
Each set of wave 2 heavier than the corresponding set in wave 1 (i.e. the second set of 4 heavier than the first set of 4).
[25:00]Compare to 4/7/22
Accessory
3 sets:
8 good morning, from rack
WEDNESDAY, AUG 10
The Standard
For time, in teams of 2:
30 clean & jerk (135/95)
30 ring muscle-up
30 snatch (135/95)
Rx+
Perform individually
THURSDAY, AUG 11
Metcon – Intervals
Every 8:00 x 3:
15/12 cal erg
3 wall walk
12 dual DB burpee (2 x 50/35)
3 wall walk
15/12 cal erg
FRIDAY, AUG 12
Metcon
5 rounds:
400m run
12 toes-to-bar
5-4-3-2-1 squat clean*
*Decreasing reps but increasing weight each round:
1st round = 5 reps @ 165/110
2nd round = 4 reps @ 185/125
3rd round = 3 reps @ 205/140
4th round = 2 reps @ 225/155
5th round = 1 rep @ 245/165
Scaling
Remember, scaling is cool! Scale the last barbell to approximately 85% and plan some backwards jumps from there.
SATURDAY, AUG 13
Metcon – All the carries
For time:
15/12 calories
175m overhead plate carry
15/12 calories
175m dual KB front rack carry
15/12 calories
175m sandbag carry, bearhug
15/12 calories
175m KB farmer carry
15/12 calories
175 sled push
15/12 calories
PYO weight for all the carries today. Split into groups of 5 and stagger start time by 1:00 to spread everyone by the time they get to the sleds at the end.