Friday Aug 28

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Hang Power Snatch
3-3-2-2-1-1
*new set every other minute

“Fast Gas”
For time:
21-15-9
Hang Power Snatch (95/65)
Box Jumps (24/20)

Extra credit:
Row- 10 sets
:30 fast/ :20 rest

Wednesday Relays

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Teams of 3
30 minutes for max distance:
1 athlete works at a time carrying KB (53/35) 200 meters as fast as possible.
** if KB touches the ground. (At any point) all 3 must do 15 burpees.

“18 minute burpee ladder (jumping on thick 45# plate”
Same team of 3…
Starting at 1…
Athlete 2 will do 2…
Superstar #3 will do 3…
Then 4…
Until time expires.

Extra Credit:
Spend 30 minutes foam rolling, stretching, and recovering for Thursday.

Monday the 24th

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“Reverse Twist”
Complete the following for time:

3 rounds:
5 Deadlifts (315/205)
25 Air Squats

@minute 5:00 on the clock begin:

2 rounds:
5 Power Cleans (225/155)
10 Lateral Bar Burpees

When the clock strikes 10:00 begin:

50 Front Squats (135/95)

*record time or amount of reps completed for each separate piece.

Extra Credit:
Row 1000 meters for time: rest exact amount of time you rowed…then row another 1000 meters for time. AKA 1:1.

Friday the Big 21

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20 minutes to work on the following complex:
Power Jerk+ Jerk (any style)

“2 rounds for time:”
30 slam balls (35/20)
30 push ups
30 pull ups

Extra credit:
Run 6 miles and talk about your experience in the Facebook group.

Nine-Nineteen Nintendo

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“Team sled sprint”
5 minutes to sprint the empty dog sled as far as possible, then turn around and push it back as fast as possible. As soon as you are no longer “sprinting” switch as quickly as possible (think 25-50 meters at a time).

“20 minute AMRAP”
1 deadlift
1 “squat” clean
1 front squat
1 jerk
(255/155 or 75% of your max clean and jerk: whichever is LESS)

EXTRA CREDIT
BIKE- double tabata (16 rounds of :20 on/ :10 rest)

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