8/5/2019 - 8/11/2019

Week of 8/5 - 8/11


ANNOUNCEMENTS

SUNDAY SKILLS

11am - 12pm Handstands with Zach

Take time to develop a the basics to a free standing handstand or work on progressing your skills.


MONDAY
A) 4 Sets
45 Sec FLR Hold
R45s
+
B1) 5 Sets
10 Bench Press @3010
Rest 60-75s
B2) Amrap DB Incline Bench Press
Rest 60-75s
+
C) 6 Sets w/ a partner*
2:30min Max Row for Meters
*3 sets each


TUESDAY
For Time Splitting Reps Evenly
26 Snatches (155/105)
+
20 Rounds
10 Pullups > Jumping Pullups
100m run
+
26 Cleans (155/105)

Cap 25min

DB Version
For Time Splitting Reps Evenly
40 Db DL
40 Squats
40 Db Push Press
+
20 Rounds
10 Pullups > Jumping Pullups
100m run
+
40 DB Power Cleans
40 Db Squats



WEDNESDAY
A) 5 Sets
100m Front Rack KB Carry
+
4 Sets
B1) 15 DL
B2) 6-8 Heavy Lawn Mower Pulls
+
C) 5set
1min on 2min off
135/95 Barbell Hold


THURSDAY
10 Sets w/ a Partner*
12 Light Devil Press
25/20 Cal Row or AB

*Each partner does an entire round at one time

*5 rounds each


FRIDAY
A) 4x12 @3010
Decline Hammer Grip Tricep Extension
R60s
+
B) 4x12 @3010
DB Overhead Seated Extension
R60s
+
C) 4x12 @3010
Seated Supinated DB Curl
R60s
+
D) 4x12 @3010
Standing Curl Bar Preacher Curl
R60s
+
With a Partner for Time
80-60-40-20
Abmat Situps


Saturday
9am Strength Saturdays
Strict Press
5 working sets of 5 Reps
R2min
+
5x10 Heavy Barbell Hip Bridge on Bench*
*1 Sec hold at the top
+
4 sets Side Plank (12min Clock)
Right
50sec on
10 Sec Transition
Left
50sec on
10 Sec Transition
Rest 60sec

Saturday Community Class
Dodgeball Tourney
+
5 Rounds for time:
50 Air squats
400m Run


SUNDAY SKILLS
11am - 12pm Handstands with Zach

Take time to develop a the basics to a free standing handstand or work on progressing your skills.