Workouts for Week of August 15th - 20th

August 13, 2016

We will be hosting our 2nd annual Downtown SMAshdown to smash SMA, bring awareness, and use our muscles because we can!

 

Check out our event page & register here:

https://www.facebook.com/events/1029617440447500/

 

Monday

Back Squat (all reps with a 2 count pause in the bottom): 2x70%, 2x80%, 2x90%
with pull aparts
5 Handstand Pushups as difficult as possible

8:00 AMRAP:
Buy In (only do once) - 1 Rope Climb / 2 Attempts / 3 Seated
Pullups - 50% reps from Max Effort Set
10 Overhead Squats at 65% Max

 

Tuesday

Bench Press
80% x 2 reps
86% x 2 reps
92.5% x 2 reps
100% x 2 reps
(Plate Arm Waves In Arch Hold)
10 Pistols - side step onto box to scale

For Time:
150 Meter Walking Lunge Farmer's Carry

w/ Dumbell in one hand & Kettlebell in the other

- switch at halfway turn around point


Wednesday

4 Rounds:
Shoulder Press - 4 @ 80% Max
Sprint - 100 Meters

4 Rounds, :45 each station with :15 to rotate:
Row for Calories
Forearm Plank on Exercise Ball
Vertical Plate Raises (w/ 10 or 15# Plate) for Reps

Rest


Thursday *Special Ju Jutsu Class at 6:30pm!*

Deadlift:
3x3@90%

 

Make up any recent maxes you have missed!

 

Friday 

10:00 For 5 Sets @ 75% Snatch Max:
Power Snatch+Overhead Squat+Snatch Balance

For Time:
21-15-9
Thrusters @ 65% Max
Bar Facing Burpees

 

Saturday - 9am FREE Class

For Time:
800 Meter Run
21 Deadlifts (115/85#)
15 Hang Power Cleans (115/85#)
9 Push Press (115/85#)
6 Thrusters (115/85#)
800 Meter Run

 


 

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