092319-092719
Monday 092319
Workout
3 Rounds For Time
800m Run
30 Front Rack Reverse Lunge
30*20**10 HSPU (descending reps)
*** HSPU go down by 10 reps every round... 30-20-10
Lunges stay 30 each round.
Cool Down
For Recovery
400m Walk as Class
Tuesday 092419
Strength/Skill
On A 10:00 Running Clock...
C2B & Bar Muscle Up Development
Workout
For Time
21-15-9
Russian Kettlebell Swing (70/55)I(55/35)
C2B Pull Up
into..
15-12-9
Russian Kettlebell Swing (70/55)I(55/35)
C2B Pull Up
16:00 Cap
Wednesday 092519
Strength/Skill
3-3-3-3-3
Front Squat
Build to 3RM Front Squat
Workout
In Teams of 2...
On a 13:00 Running Clock
150 Double Unders
100 DB Thrusters (35/25)I(25/15)
150 Double Unders
Max Front Squats (185/135)I(136/95)
1 Partner working at a time complete work in order split reps however you see fit!
Thursday 092619
Workout
E2MOM X 20
Min 1&2 - Row 500/400m Row
Min 3&4 - 12 Burpees over Bar + 6 TNG Power Snatch (115/75)I(75/55)
* Power Snatch must be performed unbroken & Touch N Go in sets... either 6 UB, 3/3, 4/2, just no singles.
Cool Down
4:00 Foam Rolling Upper Back
4:00 Mobilize Hamstrings
Friday 092719
Strength/Skill
On a 10:00 Running Clock
Build to a Mod-Heavy Unbroken Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Workout
DT
5 Rounds For Timk
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
(155/105)I(115/75)
ATG 45
Monday 092319
Strength/Skill
Back Squat
1X6
1X4
2X3
1X2
Workout
AMRAP X 12
8 Box Jumps
10 Wall Balls
12/10 Cal Bike/Row
Tuesday 092419
Strength/Skill
On A 10:00 Running Clock
Complete 5X6 Strict Pull Ups
*Pull Ups should be tough for each rep, banded is a great option.
Workout
750/500m Row
into...
8 Rounds
5 Pull Ups
10 Up Downs
15 Sit Ups
-20:00 Cap-
Wednesday 092519
Strength/Skill
8/8 FR KB Split Squats (55/35)
10/10
Plate elevated curtsey squat
Workout
EMOM X 15
Min 1 - 20 DB Deadlifts (45/30)
Min 2 - 10 Alt. DB FR lunges
Min 3 - 200m Run
Thursday 092619
Strength/Skill
5-5-5-5-5
Push Press
Workout
Every 3:00 for 4 Sets
20/15 Cal Bike
Max Push Press (95/65)
Friday 092719
Strength/Skill
On a 15:00 Running Clock
1X6
1X4
2X3
1X2
Workout
3 Rounds For Time
400m Run
15 DB Hang Power Cleans (35/25)
15 Slam Balls
