Wednesday Sept 23rd
Session 1
Warm up - 2 rounds: couch stretch (30 sec) + hamstring stretch +15 air squats (varying stance width) + 10 single leg touches (5 each side) + 10 light barbell deadlifts, then 2 rounds of: 7 GHD + 7 Deadlifts + lat/pec stretch + calf/ankle stretch.
3 Rounds for time
400m Run
40 GHD Sit Ups
7 Deadlifts 405/275
*Choose a weight that is heavy but you can do in no more than 2 sets on the DL.
Speed Bench
10 x 3 reps @ 55-60%
w/60 seconds rest
Session 2
Warm up - 20 shoulder rolls + lat/pec stretch + 10 kip swings, 2 rounds of: 10 calorie row + hamstring straddle stretch + squat hold + 5 burpee over rower + 10 muscle snatch (barbell).
5 Rounds (Start a new round every 3:00)
15/12 Calorie Row
12 Burpees Over Rower
9 Muscle Snatch 115/75#
If it takes you longer than 2:30 just rest a min between rounds
Alternating Minutes x 10 minutes
Odd: 3 Strict Press
Even 20 TTB
80% of 1RM strict press for this.
Tuesday Sept 22nd
Warm up - 2 rounds of: 30 sec couch stretch (each side) + 10 shoulder rolls + 8 push up into down facing dog stretch + 8 single arm db strict press (each arm) + 10 kip swings, then 2 rounds of: 25 Du’s + 10 shoulder to OH + 5 strict pull ups + calf/ankle stretch
Every 3:00 x 12 minutes (4 sets)
75 Double Unders
10 Shoulder to Overhead 185/125#
10 Chest to Bar Pull Ups
Rest until 20:00 mark
Every 3:00 x 12 minutes (4 sets)
50 Double Unders
15 Strict HSPU
15 Mid Back Rows (cable or barbell )
Cash out
3 x Max reps Shoulder Saver Pad bench press @ 75% of max bench
3 x 15 Bar Dips
Session 2
PM Session
Warm up - shoulder rolls + couch stretch (30 sec each side) + pigeon stretch + ankle mobility, 2 rounds of: 15 air squats + 10 single leg touches (5 each leg) + 10 barbell power cleans w/stretch.
Power Clean
-Work up to a heavy set of 3 touch and go
After this heavy set of 3, continue to work up to a heavy but manageable single then 5x1 at that weight.
EMOM x 10 minutes
2 reps Touch and Go @ 80% of your best single for the day today. work on your pull and your footwork here .
Monday Sept 22nd
Session 1
PM Session
Warm up - 2 rounds of: 10 shoulder rolls + 10 air squats (narrow to wide) + ankle mobility + 5 barbell muscle snatch + 5 barbell OHS, then warm up w/barbell.
A) Snatch Waves
Each wave is for time:
4-3-2 reps
Rest as needed
3-2-1 reps
Rest as needed
2-1-1 reps
Wave 1 (62-75%), Wave 2 (75-85%), Wave 3 (80-87%)
B) For time:
20-18-16-14-12
Ski Erg Calories
GHD Sit Ups
Session 2
Warm up - 2 rounds of: 30 second couch stretch + 15 air squats (varying stance width) + 10 single leg touches (each side) + 10 shoulder rolls
A) Back Squats
-Work up to a heavy set of 3 for the day
-Then drop and do 1 x max reps @ 82% of your 1RM Back squat
B) AMRAP 20 minutes
30’ OH Walking Lunge 95/65# Barbell
9 Bar Facing Burpees
6 Bar Muscle Ups
*Rest 1 minute between each round
Thursday Sept 17th
A) 7 Rounds
AMRAP 2 minutes
20/15 Calorie Row
Max Calorie Bike Erg w/time remaining
1 Min rest
B) Front Squat 4x1 (Heavy) + 12 Leg Curls
C) 5 Rounds (Starting a new round every 5:00)
4 Muscle Ups
8 Parallete HSPU
200m Run
2 Clean and Jerk - Start at 70% and take 5 jumps to your best for the day.
Wednesday Sept 16th
Warm up - 2 rounds of: couch stretch (30 sec each) + 6 cossack squats (3 each side w/ a 3-5 second stretch) + 10 single leg touches (5 each leg) + 50 single unders + 7 deadlifts (warm up) + 5 bar facing burpees…
A) 5 Rounds (1:1 Rest after each round)
30 Cal Ski
15 Bar Facing Burpees
5 Deadlifts (Increase the weight each round on the deadlift!)
Male
225/275/315/365/405
Female
155/185/205/245/265
B) 4 x 10 Double Dumbbell bent over rows
Tuesday Sept 15th
Warm up - Couch stretch (30 seconds each) + worlds greatest stretch + lat/pec stretch, 2 rounds of: 10 calorie bike erg + 10 air squats w/pause above parallel + 10 shoulder rolls + 10 shoulder to overhead + 10 kip swings.
5 Rounds
AMRAP 2 minutes
24/20 Calorie Bike Erg
8 Push Press 185/125#
Max Toes to Bar with time remaining.
*Rest 1 minute between rounds.
3 Rounds
50’ HSW
5 Squat Snatch 185/125#
Rest 1:1
3 Rounds
50’ HSW
3 Squat Snatch 225/155#
Rest 1:1
3 Rounds
50’ HSW
1 Squat Snatch 245/165