Archive for

September 2019

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September

30 Sep

10-1-2019

Deadlifts  5 @ 60 % of 1RM 5 @ 70 % 5+ @ 80% *last set to failure   3 rounds (not for time) 100m farmer carry (2×70/2×53) 10 GHD sit-ups/V-ups 10 weighted strict pull ups  3 wall walks

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30 Sep

9-30-2019

Tabatta cal row Air squats Sit ups KB swings (53/35 American) * 4 min at each movement before switching   For time 200m walking lunges  100 DB push press (2×35/2×25) 50 Pull ups  *15 min time cap 

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26 Sep

9-27-2019

Push Jerks 5×3 *building    For time: Buy in – 100 DU   5 rounds of  – 5 HSPU  – 10 T2B – 15 Wallballs (20/14) Cash out – 100 DU *300 singles for DU

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25 Sep

9-26-2019

Front Squat Every 2 minutes 5-5-3-3-1-1-1+   For time: 3 Rounds 30/20 Calorie Row 15 Chest to Bar Pull-ups … Directly Into: 3 Rounds: 20 Alternating Dumbbell Snatches (50/35) 15 Thrusters (95/65)

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24 Sep

9-25-2019

Power Snatch Complex On the 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats *building in weight as form allows *focus on explosive movement & technique “Bartender” 5 Rounds for time: 12 Deadlifts (115/85) 9 Overhead Squats 6 Hang Power Snatches

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23 Sep

9-24-2019

Bench press 5-5-3-3-1-1-1+ 5s @ 70 percent of 1RM 3s @ 80 percent of 1RM 1s @ 85 percent of 1RM *last set to failure AMRAP 15 5 power cleans (135/95) 4 stationary front rack reverse lunges (135/95) (2 per side) 3 push jerks (135/95) 200m run 

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22 Sep

9-23-2019

AMRAP 5 7 Double KB deadlifts (2×53/2×35) 7 Double KB hang Cleans (2×53/2×35) 7  Double KB PUSH PRESS (2×53/2×35) 3 min rest AMRAP 5 7  Double KB deadlifts 7 Double KB hang cleans   7 Double KB THRUSTERS *can use DB if there is not enough KB

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20 Sep

9-20-2019

18.5 Complete as many rounds as possible in 7 minutes of: 3 thrusters (100/65) 3 C2B 6 thrusters 6 C2B 9 Thrusters 9 C2B 12 Thrusters 12 C2B 15 Thrusters 15C2B 18 Thrusters  18 C2B…    Finisher  15 min coach led stretch/foam roll 

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19 Sep

9-19-2019

Strict Press  5×3 *work up to a 3RM *record heaviest successful set 5 rounds for time 5 push press (95/65) 15 Box jumps (24/20) 30 Double unders  *scale- Push press 75/45, box jumps (20/14), 15 double under attempts

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18 Sep

9-18-2019

AMRAP 20 500m row (400m run if rowers are taken) 30 wall balls (20/14) 10 Deadlifts (225/155)  

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