Thursday 2019.08.01

With a partner, complete as many rounds and reps as possible in 8 minutes of:
20 double-dumbbell step-ups
20 toes-to-bars

Rest 2 minutes, then …

With a partner, complete as many rounds and reps as possible in 8 minutes of:
30-calorie row
30 shoulder-to-overheads (115 lb / 80 lb)

Rest 2 minutes, then …

All athletes complete:
1-mile run

Week of 2019.07.29 - 2019.08.03

MONDAY

Clean complex – 8 sets at working weight of:
1 hang squat clean + 2 front squats

For time:
1000-meter row
60 wall ball shots
150 double-unders

TUESDAY

Every minute on the minute for 32 minutes:
Minute 1 – Run, 200 meters
Minute 2 – Burpee to 6” target, 6 reps
Minute 3 – Box jump, 12 reps
Minute 4 – Hand-release push-up, 10 reps

WEDNESDAY

5 rounds for time:
15 power snatches (75 lb / 55 lb)
15 back squats
15 chest-to-bar pull-ups

THURSDAY

With a partner, complete as many rounds and reps as possible in 8 minutes of:
20 double-dumbbell step-ups
20 toes-to-bars

Rest 2 minutes, then …

With a partner, complete as many rounds and reps as possible in 8 minutes of:
30-calorie row
30 shoulder-to-overheads (115 lb / 80 lb)

Rest 2 minutes, then …

All athletes complete:
1-mile run

FRIDAY

Barbell complex – 5 sets at working weight of:
1 power clean + 1 squat clean thruster + 1 power clean + 1 squat clean thruster

5 rounds for time:
10 dumbbell power cleans (50 lb / 35 lb)
10 lateral burpees-over-dumbbell

SATURDAY

For time:
800-meter run
25 deadlifts (225 lb / 155 lb)
50 AbMat sit-ups
400-meter run
20 deadlifts
40 AbMat sit-ups
200-meter run
15 deadlifts
30 AbMat sit-ups

Weighted plank: 3 x 45 seconds

Saturday 2019.07.27

With a partner, complete for time:
200 alternating dumbbell snatches (50 / 35 lb)
200 single-dumbbell goblet squats (50 / 35 lb)
200 double-dumbbell bench presses (50 / 35 lb)
200 double-dumbbell bent-over rows (50 / 35 lb)

One partner runs 200 meters while the other partner completes reps; alternate after each 200-meter run.

Time cap: 40 minutes