Workouts for Week of September 12th - 17th

September 10, 2016

 

*NO 5:30AM CLASS THIS WEEK.*

*6:30AM CLASS INSTEAD!*

 

Monday

3 Rounds:
10 Power Snatches from hip at 50%
:20 10/15# Plate Hold at sides
3 Rope Climbs

For Time:*
1:00 Bar Hang (hang as much as possible during)
45 Deadlifts @ 55% 1 Rep Max

*Every :30 (after bar hang) perform 4 lateral burpees over the bar

 

Tuesday

5 Rounds:

10 (total) Back Racked Stationary Lunges

5 Lying Toes-To-Bar w/ 5-count descent

10 Calorie Row

 

5:00 AMRAP:

5 Ball Slams

10 Slamball Side to Side Pushups


Wednesday

3 Rounds:
10 Power Cleans from hip at 50%
Agility Rig
10 Renegade Rows

10 Rounds For Time:
10 Wallballs (11/10')
15 Double Unders
*did July 5th


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

10 Rounds NOT for time*:
200 Meter Sprint
1 Tire Flip (you may use a partner for this)

*if your rounds are taking longer than 3:00, only run 150 meters

 

Friday 

3 Rounds:
4 Shoulder Press+4 Push Press at 85% shoulder press max
8 Ring Rows (as horizontal as possible)
--finish with 1 set of ME shoulder press at 50%--

10:00 AMRAP:
10 Russian Double Kettlebell Swings
20 Single Unders
30 Situps

 

Saturday - FREE 9AM CLASS!

5x5 Back Squats - start around 65% of 3 rep front squat (or moderate #) and increase each round

 

For Time:

200 Meter Run w/ slamball

30 Burpees

200 Meter Run w/ slamball

20 Jumping Air Squats

200 Meter Run w/ slamball

10 Pullups

200 Meter Run w/ slamball

 

 

 


 

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