Week of August 19th

Monday, August 19th- Hinge/Single Leg

A. Barbell Single Leg Romanian Deadlift

5x5/leg

*compare to 7/12/24

B. 7 RFT:

3 deadlifts (70%)

6 slam balls

9 box jumps

Tuesday, August 20th

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press

5x5 (80%+)

A2. Chin-ups

5x5-10

B1. Piston Bench Press

4x16 (8/arm)

B2. Ring Rows

4x8

C1. Seated Lateral Raise

3x12

C2. Seated Curls

3x12

C3. DB Skull Crushers

3x12

Wednesday, August 21st- Endurance

With A Partner

7x Each:

10/8 cal row

5 burpees to a plate

10 plate G2O

10 plate OH reverse lunges (5/leg)

*alternate rounds

Thursday, August 22nd

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, August 23rd- Back Squat Cycle Day 34

A. Back Squat

*compare to 8/14/24

B. 7 min AMRAP:

1-2-3...

Back Squats (60%)

Push-ups

Saturday, August 24th

9am- Olympic Lifting

A. Muscle Clean + Front Squat + Push Jerk

5x (1+1+1)

B. Push Jerk in Split

5x3

C. Clean + Jerk

5x 2x(1+1)