How to get jacked and tan this summer, workouts for August 12-18th

How to get jacked and tan this summer, workouts for August 12-18th

Monday

4 Rounds for time:

Run 400m

15 front squats (135/95)

Row 500m

15 push jerks (135/95)

  • 24min time cap
  • Bar comes from the ground

 

Above and Beyond

For time:

30 cals for time on the Ski erg

Or

30 cals for time on the assault bike

 

Tuesday

A) 6:00 AMRAP

-       2 strict handstand pushups

-       4 hang power cleans (225/155)

3min rest

B) 6min AMRAP

-       7 handstand pushups

-       10 hang power cleans (135/95)

 

Above and Beyond

For time:

Row 2k

 

Barbell Club:

TBA

 

Wednesday

A) Every 2min for 4 sets

-      5 push press

Then,

B) 10 rounds, for reps

-       0:15 strict pull-ups

-       0:30 push-ups

-       0:45 air squat

-       0:30 rest

 

Above and Beyond

Establish max height box jump

 

Thursday

For time:

7 bar muscle ups

7 chest to bar pull-ups

7 pull-ups

21 thrusters (95/65)

5 bar muscle ups

5 chest to bar pull-ups

5 pull-ups

15 thrusters

3 bar muscle ups

3 chest to bar pull-ups

3 pull-ups

9 thrusters

  • Anyone that does the 1st 21 reps unbroken gets a free FITAID ;)

 

Above and Beyond

For time:

Row 500m

 

Barbell Club:

TBA

 

Friday

5 rounds, NOT for time:

6 back squats (225/155)

6 box jumps (30”/24”)

4 24’ suitcase carry (50/35)

200m row (SPRINT)

 

Above and Beyond

For time

100 bench press (45/35)

  • Every time you have to stop, immediately do 15 ab-mat sit-ups and immediately resume benching after the sit-ups

 

Saturday

 

Hero WOD 12 – “Rankel”

20min AMRAP

6 deadlifts (225/155)

10 kettlebell swings (53/35)

200m run

 

Sunday

Team workout – TBA

Rowing Club

Lifting Club

  

 



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