Month: September 2018

Sunday, September 30th

9.30.18 A) Every Minute on the Minute for 30 Minutes MIN 1 — Tall Step-Ups (30/24) MIN 2 — Plate Ground to Overheas (45/25) | (25/15) MIN 3 — Row for Meters MIN 4 — Double Unders MIN 5 — Plank Hold

Saturday Partner Workout

9.29.18 A) Teams of 2: 14 Rounds for Time 200m Run 3 Power Snatches *Start at 95/65 *Partner 1 works while Partner 2 rests. Alternate each round. Each athlete completes 7 full rounds. Build in weight each set for the Power Snatches.  

Friday, September 28th

9.28.18 A) 15 Minutes to build to a 3 Rep Max Bench Press B) 2 Rounds As Many Reps As Possible in 6 Minutes 10/8 Calorie Row 12 Push-Ups 14 Air Squats -rest 3 minutes- *Repeat for 1 more round

Thursday, September 27th

9.27.18 A) Every Minute on the Minute for 8 Minutes Minute 1) 5-8 Pull-Ups Minute 2) 5 Touch and Go Deadlifts *Build in weight each set *Progress the pull-up as needed each minute. B) For Time 10-9-8-7-6-5-4-3-2-1 Deadlifts 185/125 1-2-3-4-5-6-7-8-9-10 Chest to Bar Pull-Ups Rx+ 225/155 on Deadlifts and Bar Muscle Ups.

Wednesday, September 26th

9.26.18 A) As Many Rounds/Reps As Possible in 21 Minutes 6/6 Front Rack Reverse Lunges *Start at 95/65 15/12 Calorie Bike 18 Toes to Bar *For the lunges, starting load is 95/65 then continue to add weight each set. Share bars if needed.

Tuesday, September 25th

9.25.18 A) 5 Sets of 3 Tempo Back Squats @ (21X1) *Use same weight across for each set of 3 from last week’s heavy building set of 5 B) Every Minute on the Minute for 14 Minutes Minute 1) 14 Lateral Burpees Minute 2) 10 Back Squats 135/95 Rx+ 155/105    

Monday, September 24th

9.24.18 A) Build to a Moderate to Heavy 5 Rep Push Jerk *Stay below 5RM and below “Heavy”. Bar should move fast and smooth. B) “Pushing Nancy” 5 Rounds for Time 400m Run 15 Push Press 95/65 Rx+ 115/75

Saturday Partner Workout

9.22.18 A) Teams of 2: As Many Reps As Possible in 20 Minutes 2-4-6-8-10-12 etc.. Box Jumps 24/20 Power Cleans 95/65 Toes to Bar Partner 1 will complete the first 2 reps of everything. Then partner 2 will complete 2 reps of everything and so on.. Rx+ 135/95