MONDAY, SEPTEMBER 14th
A. 15:00-30:00
Deadlift - 8 x 3 @ 80% EMOM
B. 30:00-50:00
10:00 AMRAP
7 Hang Clean and Jerks (115/80)
3 Bar Muscle Ups
Target number of Rounds: 6-8 Rounds
Minimum number Rounds before scaling: 4 Rounds
SCALING:
10:00 AMRAP
7 Hang Clean and Jerks (75/55)
3 Burpee Pull Ups
C. 50:00-60:00
3 sets
12 Landmine Twist (total)
12 Landmine Rows (each side)
TUESDAY, SEPTEMBER 15th
HAPPY BIRTHDAY BOWEN CORNETT, SETH BAILEY, RANIE JONES, and MELINDA BERNUI
A. 20:00-50:00
1 Set Every 4:00 (6 Sets Total)
18/14 Calorie Assault Bike
12 Dumbbell Front Squats (50s/35s)
6 Burpee Box Jump Overs (24/20)
Target time each set: 2 Minutes to 2 Minutes 30 seconds
Time cap: 3 minutes
SCALING OPTION:
1 Set Every 4:00 (6 Sets Total)
15/12 Calorie Assault Bike (OR 20/15 Cal Row or Ski)
12 Dumbbell Front Squats (35s/20s)
6 Burpees
B. 50:00-60:00
3 rounds
10 Med Ball GHD Sit Up (OR 15 weighted dumbbell Abmat Sit Up)
60 second plank
30 flutter kicks (each side)
WEDNESDAY, SEPTEMBER 16th
HAPPY BIRTHDAY RICK HEAGARTY and JOHN KALADA
A. 15:00-30:00
Front Squat 8x3@80% EMOM
B. 30:00-50:00
Teams of 2
3000/2500m Row (1.5 Mile Run, or 1800m Air Runner)
- Partner Farmer Carry Hold (70s/50s) -
* Switch as needed. Meters cannot be accumulated unless Dumbbells OR Kettlebells are held *
Target time: 12-14 mintues
Time cap: 18 minutes
SCALING OPTION:
Teams of 2
2500/2000m Row
Partner Farmer Carry Hold (50s/35s) -
C. 50:00-60:00
3 sets
10-15 Deficit Push Ups
20 Hip Extensions (OR 25 Superman)
- into -
2 min forearm smash with end of barbell
THURSDAY, SEPTEMBER 17th
HAPPY BIRTHDAY MIKE HERMAN and MIKEY SHANNON
A. 15:00-30:00
For Load: 10:00 to work up to a Heavy 3 (singles)
- Squat Snatch if possible but if mobility is the limiting factor then scale to Power Snatch.
- Sets are completed in singles (no touch and go). Allow a 3-5 second turn around between reps.
- Make sure reps look good before adding weight. We want consistency with the catch and landing of the feet from rep to rep.
B. 30:00-50:00
3 Rounds
100 Double Unders (200 SU)
30 Toes to Bar
Target time: 9-11 minutes
Time cap: 15 minutes
SCALING OPTION
3 Rounds
100 Single Unders (OR 50 Double Unders)
30 Stick Sit Ups (OR 15 Toes to bar)
C. 50:00-60:00
3 Rounds
10 Dumbbell Curtsy Lunge (each side)
10 Seated Alternating Dumbbell Z-press (each side)
30 second Hollow Rock Hold
FRIDAY, SEPTEMBER 18th
HAPPY BIRTHDAY SUZANNE GAW
A. 15:00-30:00
Bench Press 8 x 3 @ 80% EMOM
B. 30:00-50:00
For Time:
150 Wall Balls (30/20) (OR 200 wall balls (20/14)
Target time: 10-12 minutes
Time cap: 15 mintues
***My favorite rep scheme: 18-7 (18-17-16-15-14-13-12-11-10-9-8-7) with 10 second rest between sets***
SCALING OPTION:
" Karen "
150 Wall Balls (20/14) (OR 100 Wall Ball 30/20)
C. 50:00-60:00
3 sets
12 Dumbbell Bicep Curl (each side)
1 Minute Side Plank (each side)
SATURDAY, SEPTEMBER 19th
TO BE DETERMINED BASED ON CROSSFIT GAMES RELEASE OF WORKOUTS! STAY TUNED...