Workouts 8.5.19 - 8.9.19

Achieving a goal is a wildly exhilarating thing. If you’re flirting with the idea of giving up, you could be throwing away something wonderful.

There’s going to be anxiety about uncertainty and fear about failing, but push yourself to keep going. After all, you’ll never know how close you are to succeeding if you quit now.

Monday

Conditioning
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Kilos - Wallball: 9/6

Midline
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 minutes between.

Tuesday

Pausing Push Jerk
For Quality:
3 Sets of 3
Pause for 2s in catch.

Push Jerk
Every 2 Minutes x 5 Sets:
3 Push Jerks

Conditioning
"Beef Jerky"
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)

Wednesday

Skills
Alternating For 15 Minutes:
Station A: Handstand Walk Practice
Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

Conditioning
"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

Thursday

Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

Conditioning
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

Friday

Conditioning
"Heartburn"
1 Mile Run, directly into:
10 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”:
7 Thrusters
7 Pull-Ups
7 Burpees

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