Monday, August 12th- Endurance
"9am"
A. 7 min AMRAP:
2 wall walks
30 air squats
B. 7 min AMRAP:
10 push-ups
10 dual kb deadlifts
C. 7 min AMRAP:
7 burpees
7 strict T2B
Tuesday, August 13th
6am-12pm: Open Gym
12pm: PUMP
A1. Seated Press
4x12
A2. Chest Flies
4x12
A3. Pull-ups
4x5-10
B1. Lateral + Frontal Raise
4x16 (8 each, alternating)
B2. Dual KB Row
4x12
B3. Barbell Skull Crushers
4x12
C1. Barbell Curl Static Hold
4x30 sec
C2. Barbell Curl
4x30 sec
C3. Overhead Tricep Extension
4x12
Wednesday, August 14th- Back Squat Cycle Day 33
A. Back Squat
*compare to 8/5/24
B. 12 min AMRAP:
3 pull-ups
10 Russian kb swings
15 air squats
Thursday, August 15th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, August 16th- Overhead
A. Push Press
Heavy Single in 15 min
*compare to 4/5/24
B. 30 on, 30 off, 5x (15 min)
battle ropes
ring/bench dips
double unders
Saturday, August 17th
9am- Olympic Lifting
A. Muscle Snatch + OHS + Snatch Balance
5x (1+1+1)
B. 3 Position Snatch (landing)
7x (1+1+1)
C. Snatch Hold (1" off of floor)
3x30 sec
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