Thursday 8/15

A. Mobility work

B. 12 minute AMRAP:
10 ring push ups
20 lateral wall ball toss (10/side)
10m HS Walk
10 burpees

Masters
A.
Same

B.12 minute AMRAP:
10 push ups
20 lateral wall ball toss (10/side)
20m Bear crawl
10 burpees

Wednesday 8/14

A. Sumo DL 5×3 @ 85-90%

B. For time:
200m run
27 WBS (20/14#)
27 box jumps (24/20”)
200m run
21 WBS (20/14#)
21 box jumps (24/20”)
200m run
15 WBS (20/14#)
15 box jumps (24/20”)
200m run
9 WBS (20/14#)
9 box jumps (24/20”)

Masters
A.
Same

B. For time:
100m run
27 WBS (20/14#)
27 box jumps (24/20”)
100m run
21 WBS (20/14#)
21 box jumps (24/20”)
100m run
15 WBS (20/14#)
15 box jumps (24/20”)
100m run
9 WBS (20/14#)
9 box jumps (24/20”)

Tuesday 8/13

A. Superset:
-Box Step Ups, weighted, 3×8/ leg
-DB bent over row 3×8/ arm

B. “Helen”
3 RFT:
400m run
21 KBS (53/35)
12 pull ups

Masters
A.
Same

B. “Helen”
3 RFT:
400m run
21 KBS (35/26)
12 pull ups

Monday 8/12

A. Superset, 5×3 @ 85-90%:
– Front squat
– Close grip bench press

B. HSPU work

C. 18’ AMRAP:
15 T2B
12 DB Snatches (50/35)
9 HSPU

Masters
A&B.
Same

C. 18’ AMRAP:
15 T2B
12 DB Snatches (50/35)
9 HSPU