Week of 8/12/24 - 8/16/24

Week of 8/12/24 - 8/16/24


Monday - 8/12/24
Hang Power Clean:

  • 2-2-2-2-2 | Increasing

4 Rounds - For Time:

  • 200m Run  

  • 10 Hang Power Cleans (135/95 lbs)  

  • 5 Ring Dips

    • Score = Total Time  

    • Rx1 = 115/75 lbs  

    • Rx3 = 155/105 lbs


Tuesday - 8/13/24
5 Rounds - 1 Minute Stations | 30” Rest:

  • Lateral Burpee to Plate overt (45#)  

  • Wall-Ball (20/14 lbs)  

  • Toes to Bar  

  • Ski (Cal)  

    • Score = Total Reps


Wednesday - 8/14/24
Back Squat:

  • 3 x 5 | Same Weight  

  • 3 x 3 | Same Weight  

    • Score = Weight (2 Scores)

For Time:

  • 500m Row  

  • 40 Crossovers or Double Unders  

  • 30 Double KB Deadlifts (24/16 kg)  

  • 20 Double KB Front Squats (24/16 kg)  

  • 10 Alt. Pistol Squats

    • Score = Total Time  

    • Rx1 = 16/12 kg  

    • Rx3 = 32/24 kg


Thursday - 8/15/24
Split Jerk:

  • 1-1-1-1-1-1-1 | Increasing

For Time
10-9-8-7-6-5-4-3-2-1:

  • Shoulder to Overhead (115/75 lbs)  

  • Box Jumps (24/20”)

    • Score = Total Time  

    • Rx1= 95/65 lbs  

    • Rx3= 135/95 lbs


Friday - 8/16/24
E3MOM x 8:
2:30 Work | :30” Rest

  • 500m Bike  

  • 15 Sit-ups  

  • Max Eye Level Swings (24/16 kg)

    • Score = Total Reps of Swings  

    • Rx1 = 16/12 kg  

    • Rx3 = 32/24 kg