Workouts for Week of Sept 7th - 12th

September 6, 2015

Monday, Labor Day - 9am class only

 

 

 

Monday

9am Class Only

50 Reps For Time:

Burpee/Hand Release Push-Up/Jumping Jack/Ab-Mat Sit-Up/Kick Up To Handstand

 

Extra Play Challenge - Scale as needed 4X2 Muscle-Up + 4 Strict Ring Dips + ME UB Muscle-Ups 

 

Tuesday

10:00 - 5X1 Paused Snatch First Pull + 1 Paused Snatch (3 count pauses at knee)
– work to a max for the day


3 rounds for time of:

Modest Mouse:
Run 200m
12 Medball Thrusters
12 Ring Rows

Adapting & Aspiring:
Run 300m
12 Thrusters 75/45#
12 Ring Rows

Competitive Edge:
Run 400m
12 Thrusters 95/65#
12 Ring Rows (completely horizontal)


3X5 Weighted GH Raise – heaviest possible, rest 2:00
 

Wednesday

15:00 - 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) + 1 Split Jerk (with 3 count OH hold in split)
– work to a max for the complex, rest as needed

15:00 AMRAP, scalings CE/AA/MM:
25 Box Jump Overs 24/20/panel mat
50′ OH DB Walking Lunges 40/25#, 35/20#, 30/15# (each hand)
25 TTB/Uneven Bar Toes To Bar/Knee Tucks

On your own time CHALLENGE!
For time:
Row 25 Cals
75 Wall Balls 20/14#
Row 25 Cals
 

Thursday

Front Squats (no bounce to stand):
1X3@75%, 2X3@85%, 1X2@90%, 1X1@95%
– based on 1rm Front Squat, rest 90 sec.


4X400m Run
– First set should be around 90% of max effort (if you have a fastest recorded 400m base off this).
Then rest 1:00 between remaining sets and try to maintain the same pace each set.


On your own time:
5X Max Distance HS Walk

 

Friday

15:00 to work to a 1rm Clean & Jerk

For time:

Modest Mouse:
30 Ring Rows*
20 Abmat Situps
15 Thrusters 75/45#
20 Ring Rows
20 Abmat Situps
15 Thrusters 75/45#
10 Ring Rows

*if able, make RR more challenging each set with foot placement

Adapting & Aspiring:
30 Pullups*
20 V-Ups
15 Thrusters 115/75#
20 Pullups
20 V-Ups
15 Thrusters 155/75#
10 Pullups

*make pullups more challenging each set by decreasing bands

Competitive Edge:
30 Pullups
20 GHD Situps
15 Thrusters 135/95#
20 C2B Pullups
20 GHD Situps
15 Thrusters 135/95#
10 Bar Muscle-Ups

 

Saturday - FREE 9AM CLASS

3X10 Each Leg
One Legged Romanian Deadlifts w/ empty bar

3 rounds for time of:

Modest Mouse:
30 Sumo Deadlifts 75/55#
21 Wall Balls 20/14#
12 Push Press 55/35#

Adapting & Aspiring:
30 Sumo Deadlift High Pulls 75/55#
21 Wall Balls 20/14#
12 Strict Press 75/55#

Competitive Edge:
Row 500m
21 Wall Balls 20/14#
12 Strict HSPU

 

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