Saturday 9/23/17

Three sets for max reps of:
:60sec of Wall Balls (20/14lbs – 10’/9′)
:60sec of Power Cleans (135/95 lbs) Alternating DB Snatch for beginners
:60sec of Box Jump-Overs (24″/20″) Alternating Step-ups for beginners
:60sec of Push Press (95/65 lb.) DB Push Press for beginners
:60sec of Assault Bike (for Cals)
-Rest 60 seconds

*Score is lowest rep count of each movement then add up all of your lowest scores to get one overall total score. 

Friday 9/22/17

In teams of two, Perform 4 sets against a 5-minute running clock, for max reps of:
Row 500 Meters
+
immediately followed by
+
AMRAP of:
10 Kettlebell Swings (53/35lbs)
10 Sit-Ups
-Rest 5 minutes between sets.

* Partner A will race through 5 minutes, then rest while Partner B races through 5 minutes – alternating back and forth for 40 minutes untileach partner has completed four sets.

Thursday – 9/21/17

Warm-Up
2rnds (10min cap)
Russian Step-Ups x 8/leg (body weight)
Clamshell Plank x 20sec/side
Plank to push-up x 8 (4/side) (set plate on low back if possible)
Front rack reverse Lunge x 8 steps

(20min Cap)
A1. RNT DB Reverse Lunge; 8/leg x 4 sets, rest 45sec
A2. Bench Glute Bridge Alternating DB Chest Press; 10-12 reps x 4 sets, rest 45sec
A3. Single Arm Ring Row@ 2111; 8-10/arm x 4 sets, rest 45sec

B. Choose an option below:

B1. Four sets of 3-minute sprints of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
*Perform as many rounds as possible in 3 minutes, then rest 90 secondsbetween sets and pick up where you left off to start the next round. Score total number of rounds completed.

B2. Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
*Perform as many rounds as possible in 3 minutes, then rest 90 secondsbetween sets and pick up where you left off to start the next set. Score total number of rounds completed.

 

Wednesday 9/20/17

Warm-Up
2-3rnds
Half kneeling bottoms up KB press x 8-10/arm
Banded Pallof Press x 8-10/side
Banded Hollow hold pull down x 8-10
Reverse Snow Angels x 10
Bear Cub crawl w/ small plate on back 15’ (put weight plate on low back)

A. Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
– Rest 2 minutes between sets and use that time to prep for the conditioning workout

B. Three rounds for time of:
10 Deadlifts (275/185 lbs)
5 Dips
30 Double-Unders

Tuesday 9/19/17

Crushed it!

A. Every 90 seconds, for 18 minutes (12 sets):
Hang Snatch x 1 rep

*Build as you go, but make sure the focus is on proper technique and mechanics as you build.

B. Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar

*We will pair up on these where P1 goes on the minute and P2 goes on the 30sec mark.