Whoa it’s almost AUGUST!!! Welcome back school and come on fall weather!
That also means Deadlift for Dollars is August 11th! Sign up if you have not already…or if you’re not participating you can find someone who is and sponsor them! Every cent goes directly to local residents fighting for their lives against breast cancer to allow them to keep their homes, power on, get groceries in an effort to keep them focused on the fight and reduce stress around them. Let’s make an impact on our local community for the 8th year in a row!
This week has some tough conditioning (no cherry picking!!!) but next week will give you the chance to recover. Stay strong!
Monday
Back Squat
Fitness:
400m run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then,
400m run
Health:
200m run
Then, 3 rounds of:
15 burpees
8 dumbbell thrusters
12 Ring Rows
Then,
200m run
Tuesday
Snatch Complex
Halfway to New Years Eve!!
20(19) min EMOM
12 Lunges with plate over head
:31 plank
18/14 cal row
5 wall walks
Wednesday
bench Press or Althernate Strength
8 Rounds
Fitness:
5 strict HSPU
10 sumo deadlift HP with KB
Health:
5/5 Single Arm DB Push Press
10 sumo deadlift HP with KB
Thursday
Accessory Work!
4 rounds
10 Strict pull-ups/ring rows
20 (10 each direction) Lateral jump overs
10 v-ups
Friday
Deadlift or Alternate Strength Work
20min AMRAP
200m Farmer carry DB or KB
20 Wall ball
20 DU/40 SU
Saturday fun with Friends!
800m run (run together)
then:
Complete: 60 pull-ups, 50 wall balls to each other over the bar, 50 (each) sit-ups (throwing the ball to each other), 100 kettlebell swings.
Each partner does not have to complete the same number of reps; break up the reps any way you want. You may not work at the same time. Every 2 minutes, on the minute, stop and complete 10 burpees total.
then:
800m run
