Saturday, 8/3
August 2, 2019
Programming Preview: Week of 8/6
August 4, 2019
Warm Up
3 Rounds
20’ Bear Crawl
6 Alt Single Arm Hangs
20’ Walking Lunge
6 Plank to Squat
20’ Hollow Hop
Skill
EMOM 16 Min (4 Rounds)
A) Max Strict HSPU
B) 16 DB Alt Front Rack Lunges
C) 2 Rope Climbs (scale to 6 Strict Chin Ups or 2 Negatives)
D) 30-50 Double Unders
Strength
Power Jerk (30 Minutes)
Prep: 1×5 w/ bar, 3×3 working up
Work: 3-3-2-2-1-1 working up
Met Con
As Far as Possible in 8 Minutes
1 DB Devil press
1 DB Curtis P (Hang Clean, Lunge, Lunge, Push Press)
1 DB Step Up
2 DB Devil press
2 DB Curtis P (Hang Clean, Lunge, Lunge, Push Press)
2 DB Step Ups (Continue going up by 1 rep)
