MONDAY, SEPTEMBER 16th
A.
Complete 21, 15, 9 reps for time:
Power Cleans (115/80lbs)
Box Jump Overs (24/20")
Front Squats
Chest to Bar Pull-ups
Push Jerk
Lateral Over the Bar Burpees
RETEST Jan 10th, 2019
Goal Time: < 20 minutes
Scale to: 15,12,9 reps OR 12,9,6 reps
B.
For Quality:
800m Jog
3min Bike
3min Row
Then...TSpine Mobility + Glute Med Mobility
TUESDAY, SEPTEMBER 17th
A.
In 90 seconds, complete as many cals as possible in 5 Rounds:
5 Handstand Push-ups
15 Russian Kettlebell Swing (70/53lbs)
Max Cals Assault Bike
- Rest 90 seconds -
Goal Reps: 10+ per round (HS and KBS should be UB)
Scale to: 5 Box Pike Pushups/10 RKBS
B.
4 Sets for Quality:
Barbell Back Racked Alternating Reverse Lunge x 8 reps per leg (135/95lbs)
2 Down N Backs Double Front Racked Kettlebell Walk (53/35lbs)
C.
Hamstring Stretch on Rig + Lax Ball Hor in Rig
WEDNESDAY, SEPTEMBER 18th
A.
5 Rounds for Time:
200m Run
10 DB Squat Cleans (35/20lbs)
Goal Time: < 15 minutes
Scale to: by Load
B.
3 Quality Sets:
Max Reps Bodyweight Bench Press (3/4 BW OR 1/2BW)
DB Bent Over Rows x 8 per arm @ 21X0
Rest 2:00 between sets.
Scale to: DB Bench Press x 15 reps
C.
Pec Mobility
THURSDAY, SEPTEMBER 19th
A.
12 min AMRAP:
1 Power Snatch (135/95lbs)
1 Toes to Bar
2 Power Snatch (135/95lbs)
2 Toes-to-bar
3 Power Snatch (135/95lbs)
3 Toes to Bar
…
Continue pattern until time is up.
Goal Reps: 10+ Round
Scale to: by Load, Single Leg T2B, Knee to Chest, V-Ups (x2)
B.
For 15 minutes, work consistently through following 3 drills:
Sled Drag Down and Back
30 Banded Good Mornings
30 Band Pull Aparts
C.
Lower Rib Smash/ Lat Partner Smash
FRIDAY, SEPTEMBER 20th
A.
In 25 minutes, complete as many complexes as possible with a partner...
3 Kettlebell Swings
2 Goblet Squats
1 Kettlebell Push Press (Left Arm)
1 Kettlebell Push Press (Right Arm)
The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner.
Goal Reps: 75
Notes: choose a KB weight where you could perform at least 4-5 complexes before partner gets back from run
B.
In teams of two, alternating complete rounds, perform quality sets for 15 minutes of:
10 Double Kettlebell Deadlifts
15 Front-Racked Kettlebell Walking Lunges
Down and Back Double Kettlebell Overhead Carry
Down and Back Double Kettlebell Farmer’s Carry
*Choose Light-Moderate Weight where you could go entire set without setting down bells
SATURDAY, SEPTEMBER 21st
40-30-20-10 reps for time:
AbMat Sit-ups
Thrusters
Increase weight on the barbell each set.
Round of 40: 45/35lbs
Round of 30: 75/55lbs
Round of 20: 105/75lbs
Round of 10: 135/95lbs