Friday, August 17
A.
Deadlifts
5×4
60% of your 1RM

B.
3RFT
75 Double Unders
7 Bar Facing Burpees
3 Wall Walks

Masters
A.
Same

B.
3RFT
75 x2 Single Unders
7 Bar Facing Burpees
5 x3 Seated L-Press (30/15)

 

Programming August 20 – August 24

Monday, August 20
A.
Front Squat
5-3-1-3-5
70% of your 1RM

B.
AMRAP 6
8 Power Snatch (95/65)
8 Wallballs

Masters
A.
Same

B.
AMRAP 6
8 Power Snatch (65/45)
8 Wallballs

Tuesday, August 21
A.
OHS
Find your 1RM in 15 min

B.
FOR TIME
800m Run
Then
3RFT
21 Air Squats
15 Push-ups
9 Pull-ups
Then
800m Run

Masters
A.
Same

B.
FOR TIME
600m Run
Then
3RFT
21 Air Squats
15 Push-ups
9 Pull-ups
Then
600m Run

Wednesday, August 22
A.
Push Press
6×3
60% of your 1RM

B.
AMRAP 15
100m Farmer’s Carry (53/35)
50 Double Unders
10 Burpees

Masters
A.
Same

B.
AMRAP 15
100m Farmer’s Carry (35/26)
50 Double Unders
10 Burpees

Thursday, August 23
A.
Skill Work: Muscle Ups

B.
4RFT
12 Wallballs
9 KB Swings (53/35)
6 Pistols
3 Muscle Ups

Masters
A.
Same

B.
4RFT
12 Wallballs
9 KB Swings (35/26)
6 Pistols
3 Muscle Ups

Friday, August 24
A.
Snatch
6×2
70% of your 1RM

B.
4RFT
10 Squat Snatch (95/65)
400m Row

Masters
A.
Same

B.
4RFT
10 Squat Snatch (65/45)
400m Row