MONDAY, SEPT 13th
A. Back Squat:
- MAX OUT DAY!
- Reps of 3's > 2's > 1's for 5-8 sets
* Rest a little longer than normal between sets when you reach heavier weights *
B. 7 min AMRAP
10/8 Calorie Echo Bike
10 Burpee Box Jump-overs (24/20)
Target number of Rounds: 4 rounds +
Minimum number of Rounds before scaling: 3
Scaling option 1 (Masters 45+)
7 min AMRAP
8/7 Calorie Assault Bike
8 Burpee Box Jump-overs (20/16)
Scaling Option 2 (Beginner)
7 min AMRAP
8/6 Calorie Assault Bike
8 Up Downs + Box Step Up (low box)
C. 10 minutes of Alternating Tabata rounds (:20 on/:10 off)
- Alt Leg V-Ups
- Side Plank
AT HOME OPTION:
3 Sets:
30 Air Squats
10 Burpees
30 Jumping Air Squats
10 Burpees
-Rest 2 minutes between sets-
TUESDAY, SEPT 14th
A. Bench Press:
- MAX OUT DAY!
- Reps of 3's > 2's > 1's for 5-8 sets
* Rest a little longer than normal between sets when you reach heavier weights *
B. 3 person team
5 rounds (each - 1:2/work:rest))
12 Toes to bar
6 Hang Squat Cleans (185/125)
50 yd sled sprint (25lb/empty)
Target time each set: 60-90 seconds
Time cap each set: 2 minutes
Scaling option 1 (Masters 45+)
3 person team
5 rounds (each - 1:2/work:rest))
10 Toes to bar
5 Hang Squat Cleans (155/105)
50 yd sled sprint (25lb/empty) or 30 Jumping Split Lunges
Individual Option
5 rounds
12 Toes to bar
6 Hang Squat Cleans (185/125)
50 yd sled sprint (25lb/empty) or 30 Jumping Split Lunges
Rest 2:00 minutes between rounds
C. Mobility Session:
2:00 Couch Stretch (R/L)
2:00 Pigeon Stretch (R/L)
2:00 Pancake Stretch
AT HOME OPTION:
AMRAP 4 Minutes
30 Plate Hops/Line Hops
10 Alternating Box Step Ups (Total)
-Rest 2 Minutes-
AMRAP 4 Minutes
30 Plate Hops/Line Hops
20 Alternating Stepback Lunges (Total)
-Rest 2 Minutes-
AMRAP 4 Minutes
30 Plate Hops/Line Hops
10 Alternating Box Step Ups (Total)
30 Plate Hops/Line Hops
20 Alternating Stepback Lunges (Total)
WEDNESDAY, SEPT 15th
A.Deadlift
- MAX OUT DAY!
- Reps of 3's > 2's > 1's for 5-8 sets
* Rest a little longer than normal between sets when you reach heavier weights *
B. 5 rounds for time:
2 Rope Climbs (15ft)
5 deadlifts (315/225)
Target time: 6-8 minutes
Time cap: 10 minutes
Scaling option 1 (Masters 45+)
5 rounds
2 rope climb (15ft) or 2 RC Prog
5 deadlifts (275/185)
Scaling Option 2 (Beginner)
5 rounds
8 Strict Pull Ups
10 Kettlebell Sumo Deadlifts
C. Mobility Session:
1:00 Crescent Lunge Pose (R)
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
AT HOME OPTION:
EMOM x 20 Minutes:
Min 1: 20 Glute Bridges *Add weight if you want!
Min 2: 20 Chair Dips
Min 3: Max Reps Alternating Leg V-Ups
Min 4: Rest
THURSDAY, SEPT 16th
A.Shoulder Press
- MAX OUT DAY!
- Reps of 3's > 2's > 1's for 5-8 sets
* Rest a little longer than normal between sets when you reach heavier weights *
B. 5 sets (New set every 5:00)
20 Kettlebell Swings (53/36)
20 Wall Ball (20/14)
50 Double Unders
Target time each set: 2-3 minutes
Time cap: 4 minutes
Scaling option 1 (Masters 45+)
5 sets (New set every 5:00)
20 Kettlebell Swings (36/25)
20 Wall Ball (14/12)
35 Double Unders
* Scaling Option 2 (Beginner)
5 sets (New set every 5:00)
15 Kettlebell Swings (Light)
15 Wall Ball Thrusters (light)
35 Single Unders
C. 3 Sets:
10 Single Arm DB Sotts Press (R/L) OR L- Seated Z Press
10 Cat Cow Exercises
20 Supermans
AT HOME OPTION:
AMRAP 15 Minutes:
*Split reps however you want with a partner!
*Use heavy backpack or jug of water
100 Jumping Jacks or Double Unders
100 Plate Ground to Overhead 25/15
100 Burpee Jump to Plate
100 Overheard Plate Stepback Lunges
100 Bent Over Plate Rows
*If you don't have a partner, split reps in half!
FRIDAY, SEPT 17th
A. 16-14-12
Calorie Row
Strict Handstand Push-Ups
- @8:00 -
16-14-12
Calorie Row
Front Squats (95/65)
- @16:00 -
16-14-12
Calorie Row
Push Press (95/65)
* Women's Calories 13-11-9
Target time each set: 4-5 minutes
Time cap each set: 7 minutes
Scaling option 1 (Masters 45+)
16-14-12
Calorie Row
Handstand Push-Ups
@8:00
16-14-12
Calorie Row
Front Squats (75/55)
@16:00
16-14-12
Calorie Row
Push Press (75/55)
* Scaling Option 2 (Beginner)
10-8-6
Calorie Row
Push-Ups
@8:00
10-8-6
Calorie Row
Dumbbell Front Squats
@16:00
10-8-6
Calorie Row
Dumbbell Push Press
B. 10min Cooldown
Suicide 100' (down and back 2x)
15 Overhead Reaching Double DB/KB Sit-ups
AT HOME OPTION:
200 Air Squats
*Every 1:30 Minutes on the Minute Perform 200m Run
**Start the workout with air squats
SATURDAY, SEPT 18th
BATTLE OF THE BARBELLS COMPETITION ALL DAY
AT HOME WOD:
40-30-20-10
Cossack Squats (Total)
Sit-ups
*Run 400m btw rounds