090924-091324

Monday

Deadlift + Seated Box Jump

EMOM 12

Minute 1: Deadlift x 5 @ 65-75%

Minute 2: Seated Dynamic Box Jump x 4

Minute 3: Rest

Try to find a moderately tough 5 and stay there throughout the workout

Ride Out

2 Sets Not For Time:

20 Heavy Goblet Squat

20 Banded Good Mornings

20 Single Leg KB RDL (10/10)

20 Strict Toe to Bar

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Tuesday

Big Blue Sky

4 Rounds

12 Dumbbell Bench Press 50/35

Run 400m

12 Burpee over DB

*rest :90 between rounds

 

Rx+: 70/50

 

Cap = 22 Minutes

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Wednesday

Hang Snatch

EMOM X 12

1 rep building from ~50% of max snatch.

Fitness:

EMOM 12

8 Kettlebell Swing

Real Real

AMRAP X 9

9 Shoulder to Overhead 115/85

6-12-18-24-30 etc…

Wall Ball 20/14

 

Rx+: 155/105, 30/20lbs

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Thursday

Three-peat

3 Rounds For Time With A Patner:

1000m Row/Ski/Bike (alt.)

100 Double Under

200m Farmer’s Carry 50/35’s

30 Alt DB(1) Box Step Ups

20 Deficit Push-Ups

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Friday

Places We've Never Been

3 Sets:

Weighted Strict Pull Up x 8-10

Banded KB Gorilla Row x 20 (10/10)

*rest 2:00 between sets

BOGO Tortilla Chips

For time:

21-18-15-12

Kettlebell swings

12-12-12-12

Toes-to-bars