Monday
Bulletproof Torso Front Squats Week 10
22 Minutes
5 Zombies @ 50%
5 Zombies @ 60%
5 Zombies @ 70%
2 Zombies @ 75%
5 Zombies @ 80%
Optional Front Squat Heavy Single by Feel
@ 85 - 89 - 92%
Breathe Hard
Asbury Summer Games 2018 Event 2… Kinda
Teams of 3 - 9 Minute Relay
10 Burpees over Bar
AMRAP DB Thrusters 50/35 lbs
Athlete Briefing / Workout Logistics
1 Barbell per team with bumpers on just for symmetrical jumping height
Athlete 1 does 10 burpees over Bar as fast as possible then performs as many DB Thrusters as they can unbroken - no resting on shoulders allowed
Then
Athlete 2 does 10 burpees over Bar as fast as possible then performs as many DB Thrusters as they can unbroken
Then
Athlete 3 does 10 burpees over Bar as fast as possible then performs as many DB Thrusters as they can unbroken
Then
Athlete 1 does 10 burpees over Bar as fast as possible then performs as many DB Thrusters as they can unbroken
Rinse repeat. Fittest athlete should go first. Goal is for each athlete to go 3x.
Each athlete keeps score of their individual thrusters
Tuesday
Shoulder Boulder EMOM 10
M1) 10 HSPU
M2) 50 Dubz
Breathe Hard
AMRAP 15
12 Chest to Bar Pullups
12 Toes to Bar
Run to 6th Floor / 20 Cal Bike
Wednesday
Block Cleans - 15 Minutes
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
Heavy Singles by Feel
Breathe Hard
3 Rounds for Time
5 Hang Power Snatch 135/95 lbs
10 Overhead Squats
15 Ring Dips
Thursday
Functional Bodybuilding
5 Rounds
5 Strict Weighted Pullups
15 Close Grip Kettlebell Hammer Curls
5 Bench Press build in weight
15 Banded Tricep Extensions
15 123 Up Downs
Breathe Hard
EMOM 40
M1) 15/12 Cal Row
M2) 7 Burpees Over Box
M3) 10/8 Cal Bike
M4) 50 Double Unders
Friday
Teams of 2
20 D Ball to Shoulder + Squat 150/100 lbs
20 Burpees Over Ball
16 D Ball To Shoulder + Squat
16 Burpees Over Ball
12 D Ball to Shoulder + Squat
12 Burpees Over Ball
8 D Ball to Shoulder Squat
8 Burpees Over Ball
4 D Ball to Shoulder + Squat
4 Burpees Over Ball
2 D Ball to Shoulder + Squat
2 Burpees Over Ball
Arms n Abs Buyout
12:00 Tabata
Chaturanga Pushup Hold
Isometric DB Bicep Hold
Hollow Hold
Saturday
Teams of 2
200 Hand Release Pushups
100 Cal Row
100 Burpee Box Jump Overs 24/20"
100 Cal Row
50 Devils Press
100 Cal Row
AMRAP Alt Leg Toes to Bar until 30:00
Sunday
E2MOM for 32:00
A) 30/24 Cal Row
B) 20 Burpee Plate Hops
C) 20/16 Cal Bike
D) 100 Dubz