Workouts for Week of August 22nd - 27th

August 20, 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

Front Squat (all reps with a 3 count pause in the bottom): 3x3@75%
with weighted breaths
Bar Muscle Ups (box transitions)
--finish with a set of 10 Front Squats

For Time:
21-15-9
Cleans @ 55% Max Clean & Jerk
Ring Dips

 

Tuesday

Bench Press
80% x 2 reps
86% x 1 rep
92.5% x 4 reps +
Light Rows
10 Lateral Lunges #d w/ kettlebell

12:00 AMRAP:
6 Pushups
12 1-arm Side Stepping Kettlebell Swings
18 Tucked Rocks


Wednesday

20:00 To Find Max Turkish Getup w/ Barbell

3 Rounds:
500 Meter Row
25 Wall Balls
--Rest 1:00 or until a rower opens up--
*Partner up with someone to push your pace faster.


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

Deadlift:
3x1@95%

 

Make up any recent maxes you have missed!

 

Friday 

10:00 for 5 Sets of the following complex @80% Max Thruster:
Power Clean+Thruster+Jerk (any style)

For Time:
800 Meter Run
15 Muscle Ups (we'll scale accordingly)
800 Meter Run

 

Saturday - SMAshdown!!

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/


SMAshdown Workout:

For Time w/ Your Partner and a medball 'pet'
1k Row
40 Hanging Knee Tucks
40 Burpees
40 Box Step Ups onto 20' Box
400 Meter Run TOGETHER AS PARTNERS

*Split work up however you want, except the run, just complete reps between the two of you.

The medball must be held by the partner who isn't working.

DO NOT DROP THE MEDBALL!*

Switch medball as needed on the run.
 


 

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