8/12/2019 - 8/18/2019

Week of 8/12 - 8/18


ANNOUNCEMENTS

SUNDAY MOVEMENT THERAPY

HAMSTRINGS WITH JESS (everyone should be here)
11am - 12pm with Jess


MONDAY
A) 2x12 Bench Press @3010 tempo
+
B) 2x10 Bench Press @3010 tempo
+
C) 2x8 Incline Bench @3010 tempo
+
D) 5 Rounds w/ a Partner for time
p1:300/250m Row
p2:15 Burpees

*15min Cap
*5 rounds each
*Both partners working at same time and swtich


TUESDAY
3 Rounds for Warmup:
15 Russian KBS
10 goblet squats
5 squat jumps
10 kosack squats
+
A) 7x10 @4111
DB Back Sqauts w/ squat Band
+
B) 200 Wtd Walking Lunges
*Every 3 min do 10 burpees
*Do not start with 10 burpees
*18min Cap


WEDNESDAY
A) 5 Sets
1,2,3,4 Strict C2b Ladder

*Scale to Pullup Ladder
*12min Cap
+
4 sets of 10 reps each Moveent
B1) DB lateral raise
B2) DB rear fly
B3) DB front raise
+
C) 5 RFT
200m DB/KB FC
400m Run


THURSDAY
10min Amrap w/ Partner
Toes 2 Bar
+
21min Amrap w/ Partner
6 Power Cleans (155/105)
15 Box Jump (24/20)


FRIDAY
5 working sets of either option
A) 10 Back Squat
or
A) 10/Side Bulg Split Squat
+
B) 5x8 Barbell RDL Out of Rack
+
C) 4x6/side Drop Lunges w/ Barbell out of Rack


Saturday
9am Strength Saturdays
Strict Press
4x8 Seated Hammer Grip Db Strict Press @3010
R1min
+
5x12/side Land Mine Press
+
100 Anchored Weighted Situps*
*HEAVY and Controlled both up and down

Saturday Community Class
For time:
550m Run
75 Double Unders or Ball Jumps
75 Mtn Climbers
75 Star Jumps
30 Pullups
75 Star Jumps
75 Mtn Climbers
75 Double Unders or Ball Jumps
550m Run


SUNDAY MOVEMENT THERAPY

HAMSTRINGS WITH JESS (everyone should be here)
11am - 12pm with Jess