WARM-UP
400m Run
Into…
2 ROUNDS
10/10 Single Leg Glute Bridge Ups
10 90-90 Hip Rotations
10 Boot Strappers
Into…
2 ROUNDS
10 Goodmornings*
10 Elbow Punches
10 Back Squats
*Add the barbell for round 2
STRENGTH (ALL) — 5-4-3 | 5-4-3 Back Squat
Back Squat for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 5 reps
#5: 4 reps
#6: 3 reps
WORKOUT (PERFORMANCE)
AMRAP x 8 MINUTES
1-2-3-4-and so on…
Front Squats (135/95)
Burpees Over Bar
(Score is Total Reps)
WORKOUT (FITNESS)
AMRAP x 8 MINUTES
1-2-3-4-and so on…
Front Squats (95/65)
Burpees
(Score is Total Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Split Jerk*
*Heavier than last week.
(Score is Weight)
2.) 5 SETS*
2 Chest to Bar
+
1-2 Bar Muscle-Ups
*This is meant to be a primer for tomorrow’s workout.
-Rest As Needed b/t Sets-