This week we're re-visiting episode 12 of our podcast where we talk all about getting back on the wagon after a hiatus. If summer vacation fun has taken you out of your routine, here are some tips to get back to it!
Monday Aug 1
With a Partner (RX) or group of three (scaled)
*Two people working at a time*
100 Cal Bike
100 Power Clean (135/95)
100 Pull ups
---
100 Cal Row
100 Front Squat (135/95)
200 Push ups
---
100 Cal Ski
100 Push Jerk (135/95)
300 Sit ups
Tuesday Aug 2
OT90 x 6: 2 Back Squat
---
3 rounds
8 Squat Snatch (95/65)
12 Burpees
24 Lateral Bar Hops
Wednesday Aug 3
3 cycles of:
In 3 mins
Run 400m
Max rep Wall Ball (20/14) in time remaining
90 sec rest
In 3 mins
Row 500/400m
Max rep KB swing (24/16) in time remaining
90 Sec Rest
Thursday Aug 4
OTM x 7: 1 Clean & Jerk
---
10 Min AMRAP
1-2-3-etc Power Clean & Jerk
6 Toes to Bar
RX 185/125
Beast 225/155
Friday Aug 5
21-15-9
Front Squat (135/95)
HSPU or Ring Dips
---
OTM x 10
odd: 10 RDL
even: HS or Wall Walk
Saturday Aug 6
16 Min AMRAP
Run 100m
8 DB Snatch (R) (50/35)
8 OH Lunge (R)
8 Box jumps (24")
8 DB Snatch (L)
8 OH Lunges (L)
Sunday Aug 7
5 rounds
5 Thruster (135/95)
5/3 Bar Muscle up or CTB
Rest 2 mins
4 rounds
10 Thruster (95/65)
10/7 Chest to Bar or Pull up
Rest 2 mins
3 Rounds
15 Thruster (45/35)
15/10 Pull ups or Jumping Pull up
