Sept 16-22, 2019

Monday Sept 16

6 Minutes to Work to a heavy Double overhand/No Hook Grip Deadlift

5 Rounds

30 seconds on/ 30 seconds off

Burpee Pull Up

Deadlift 185/125

Calorie Bike

 

Tuesday Sept 17

5 Rounds For Time

500/400 M row

10 Front Rack Lunge 2×50/35

8 HSPU

10 Front Rack Lunge

 

Wednesday Sept 18

Snatch Pull+Hang Snatch+Overhead Squat

Work to heavy 1+1+1 in 8 Minutes

AMRAP 9*add 3 reps each round, (3-3-30,6-6-30,9-9-30)

3 Hang Power Snatch 75/55

3 Overhead Squat

30 Double Unders

 

Thursday Sept 19

EMOM 12

Min1: 1 L-sit Rope Climb

Min2: 30 sec Handstand Hold with Leg Extension(15 sec each)

Min3: 5/side Skater Squat

For Time*10min cap

Run 1 Mile

 

Friday Sept 20

Open Workout 11.5

AMRAP 20

5 Power Clean 145/105

10 Toes 2 Bar

15 Wallball 20/14

 

Saturday Sept 21

BB Row (155#/105#)

3×10 + AMRAP Set

3 Rounds

AMRAP 3

30 Double Unders

10 Burpees

R1

 

Sunday Sept 22

4 Rounds

Tempo Row 1000/850m

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