Collins Last Class! Farewell and congratulations on your new job! 

Collins Last Class! Farewell and congratulations on your new job! 

Monday August 22

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 overhead squats w/empty bar + :20­:30 handstand hold]

+

A. Overhead squat, 3­3­2­1, 2:00 rest

B. Strict pull ups or negatives, 3x max in :45, :60 rest

+

AMRAP in 10:00

200m run

12 alternating front rack lunges, 65/95

10 burpees over the bar

Tuesday August 23

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [:60 kipping practice + 10 kettlebell swings]

+

A. Power clean, 2­2­2­2­2 touch and go, begin a set every 2:00

+

AMRAP in 6:00

1 rope climb or 2 wall walks

8 shoulder to overhead, 65/95

35 double unders or 70 single unders

+

3:00 rest

+

AMRAP in 6:00

8 pull ups

10 deadlifts, 65/95

12 box jumps

+

2 rounds not for time:

10­15 hip extensions

:30 hollow rocks

Wednesday August 24

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + 10 hand­release push ups]

+

Every :90 for 5 sets:

1st­ Front squats, 4­5 @22x1 tempo

2nd­ Ring dips or ring dip negatives, 6­8

+

For 8:00

400m run run or 500m row

30 kettlebell swings

20 sit ups

AMRAP burpees in remaining time

Thursday August 25

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 PVC pipe good mornings + 20m bear crawl]

+

A. Power snatch clusters, 4x1.1, :10 between singles, 2:00 between sets

B. Clean pulls, 1­1­1­1­1 starting @1RM clean and building, :60 rest

+

3 rounds for time:

10 ground to overhead, 65­85/95­115

15 pull ups or ring rows

+

Not for time:

200m heavy farmers carry

Friday August 26

A. Max out Friday

+

For time with a partner:

21 thrusters, 65/95 (P1)

21 thrusters (P2)

21 hand­release push ups (P1)

21 hand­release push ups (P2)

15 thrusters (P1)

15 thrusters (P2)

15 hand­release push ups (P1)

15 hand­release push ups (P2)

9 thrusters (P1)

9 thrusters (P2)