Thursday 8/8

A. Mobility work

B. For time:
800m run, rest 1:1, 1 time
400m run, rest 1:1, 2 times
200m run, rest 1:1, 3 times
100m run, rest 1:1, 4 times

Masters
A.
Same

B.For time:
600m run, rest 1:1, 1 time
300m run, rest 1:1, 2 times
100m run, rest 1:1, 3 times
50m run, rest 1:1, 4 times

Wednesday 8/7

A. Superset, 3×8:
– Barbell weighted good morning
– Bulgarian split squat (8/leg)
– KB Curtsy lunge (8/leg)

B. For time:
15 BSQ (185/125)
15 T2B
30 cal row
10 BSQ (225/155)
10 T2B
20 cal row
5 BSQ (275/185)
5 T2B
10 cal row

Masters
A.
Same

B.For time:
15 BSQ (155/105)
15 T2B
30 cal row
10 BSQ (185/135)
10 T2B
20 cal row
5 BSQ (225/155)
5 T2B
10 cal row

Tuesday 8/6

A. Turkish Get Ups 3×4 per arm
B. Deadlifts 3×8 at 60-70%

C. For time:
21 alternating DB Snatch (50/35)
21 power cleans (115/75)
15 pull ups
15 power snatches (115/75)
9 strict pull ups
9 shoulder to overhead (115/75)

Masters
A&B.
Same

C. For time:
21 alternating DB Snatch (35/20)
21 power cleans (95/55)
15 pull ups
15 power snatches (95/55)
9 strict pull ups
9 shoulder to overhead (95/55)

Monday 8/5

A. Superset, 3×8 ea:
-Front Squat at 60-700%
-close grip bench press at 60-70%

B. 15’ AMRAP:
75 DU
10 chest to bar pull ups
10 DB shoulder to overhead (50/35)
10 ABMSU

Masters
A.
Same

B. 15’ AMRAP:
35 DU Attempts/150 singles
10 pull ups
10 DB shoulder to overhead (35/20)
10 ABMSU