Week of Aug 1 - Aug 7

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

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100 Cal Row

100 Front Squat (135/95)

200 Push ups

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100 Cal Ski

100 Push Jerk (135/95)

300 Sit ups

Tuesday Aug 2

OT90 x 6: 2 Back Squat

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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

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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

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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