Workouts for Week of September 19th - 24th

September 18, 2016

 

*6:30am class will stay!*

Monday - Friday
6:30am & 8:30am

4:30pm, 5:30pm, 6:30pm

 

Monday

21:00 for 3 Rounds:
10 Power Snatches from knees at 65%
:20 10/15# Plate Hold at 45' angle
4 Rope Climbs

3 Rounds For Time:
15 Hand Release Pushups
15 Arch Ups

 

Tuesday

25:00 for 5 Rounds:

10 (total) Front Racked Stationary Lunges @55% 3 Rep Max Front Squat

10 (uneven) Toes-To-Bar

10 Calorie Row

 

2:00 AMRAP:

15 Ball Slams

30 Plate Jumps (fwd/bwd)

--Rest 1:00--

2:00 AMRAP: 15 Air Squats

30 Single Unders


Wednesday

3 Rounds:
7 Power Cleans from knees at 65%
Agility Ladder
10 Renegade Rows

For Time (with 15:00 cap):
27-21-15-9 @ 50% Thruster Max
Sumo Deadlift High Pulls
Thrusters

Optional Cash-out in honor of Jen's Birthday:
2:00 Max Effort GHD Situps


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

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

*coach will explain

 

Friday 

3 Rounds:
3 Shoulder Press+3 Push Press at 90% shoulder press max
9 Ring Rows (as horizontal as possible)
--finish with 1 set of ME shoulder press at 60%--

8 Rounds For Time:
Double Kettlebell Farmer's Carry
5 Wallballs
Double Kettlebell Farmer's Carry
5 Hollow Rocks

 

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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