WORKOUTS 8/12- 8/17

MONDAY

Metcon

Score Time

2 rounds for time:
50 wall-ball shots 20/14
50 sit-ups

TC 12

Handstand push up

Score Time

EMOM 8

4-8 Handstand push ups.

*Unbroken reps. Choose a rep scheme and maintain for all 8 sets.

TUESDAY

Weightlifting

Power Clean

1 x1

1-1-1-1-1-1-1

start @ 60%

Then

70%,80%,

90%, 96%,98%

then 102% +

TC 30

WEDNESDAY

Metcon

Score Rounds and Reps

AMRAP 20:
15 front-rack reverse lunges 95/65
10 push presses
5 bar muscle-ups

THURSDAY

Metcon

Score Checkmark

Bike for 20 minutes

evey two minutes perform 10 burpees

Weightlifting

Snatch

Score Weight

-Squat

8×2

Work on technique

ad as you like

FRIDAY

Metcon

Metcon

Score Rounds and Reps

AMRAP 10:
15 cal row/ski or 12 cal bike
10 deadlifts 185/125

Conditioning

Tabata calories

Score Reps

8 Rounds

20 sec on

10 sec off

-Max calories

SATURDAY

Open Gym 8:15am

TEAM WOD 9:15am

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