MONDAY, AUGUST 31ST
HAPPY BIRTHDAY COTY ESCUE AND SHAWNEL CORLEY!
A. 15:00-30:00
Deadlift 3x2,5x3 @ 80% EMOM 8 min
B. 30:00-45:00
Old School Athletes...
"FIbonacci Fran"
1-2-3-5-8-13-21
Thruster (95/65)
Pull-ups
New School Athletes...
"Fran", for time:
21-15-9
Thrusters (95/65lbs)
Pull-ups
Target time: 6-8 minutes
Time cap: 12 minutes
Goal for athletes is unbroken sets until the round of the 13. From there they should look at 2 sets for 13 and 2-3 sets for 21 depending on level of fatigue
SCALING:
"FIbonacci Fran*
1-2-3-5-8-13-21
Thruster (75/55)
Jumping Pull-ups
C. 50:00-60:00
2 Sets:
1 min couch stretch (each side)
1 min banded lat stretch
10 Barbell Bent over Row
20 Hip Extension or Supermans
TUESDAY, SEPTEMBER 1ST
A. 20:00-40:00
20:00 AMRAP
10 Strict Handstand Push Up
15 Box Jump overs (24/20)
20/15 Calorie Row (Ski/Bike) (Air Runner, Assault Bike 15/10 Cals)
75 Double Under
* Target number of Rounds each set: 3-5 rounds
* Minimum number Rounds before scaling: 2
SCALING:
20:00 AMRAP
10 Handstand Push Up
15 Step up and overs (24/20)
15/12 Calorie Row
60 Single Unders
B. 45:00-60:00
3 rounds
20 abmat situps
40 flutters kicks (each side)
60 sec plank hold
WEDNESDAY, SEPTEMBER 2ND
HAPPY BIRTHDAY HANNAH ESKOLA!
A. 15:00-30:00
3x2,5x3 Front Squat (80%) EMOM
B. 30:00-45:00
3 rounds for time:
200ft Farmers Carry (70s/50s)
30 Push Ups
30 Jumping Split Lunges
Target time: 6-8 minutes
Time cap: 12 mintues
SCALING OPTION:
3 rounds
100ft Farmers Carry (50s/35s)
30 Bar Push Ups
30 Step Ups (16in box)
C. 50:00-60:00
3 rounds
15 Bent Over Double DB Row
15 Standing Double DB Shoulder Press (Strict)
12 Seated Double DB Curls
12 Lying Double DB Tricep Extensions
THURSDAY, SEPTEMBER 3rd
A. 15:00 - 50:00
For time:
75 Toes to bar
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike/ Runner Start with Assault Bike/Runner
-rest until 20:00-
75 Wall Ball (30/20) OR 100 Wall Ball (20/14)
*Every 2 Minute on the Minute
15/12 Ski Erg/ Row Erg Start with Ski/Row Erg
*adjust calories on assault bike and ski so athlete’s have 1:15 to work on movements
Target time each set: 9-11 minutes
Time cap each set: 15 minutes
SCALING OPTION:
For time:
60 Knees to chest
*Every 2 Minute on the Minute
12/10 Calorie Assault Bike/Runner. Start with Assault Bike/Runner
-rest until 20:00-
60 Wall Ball (20/14) OR 75 Wall Ball (14/10)
*Every 2 Minute on the Minute
12/10 Ski/Row Erg. Start with Ski Erg/Row
*adjust calories on assault bike and ski so athlete’s have 1:15 to work on movements
B. 45:00-60:00
3 rounds
3 turkish get-ups (each side)
5 DB Windmills (each side)
30 sec side plank (each side)
FRIDAY, SEPTEMBER 4TH
HAPPY BIRTHDAY KEITH GUNTER!
A. 15:00-30:00
3x2,5x3 Bench Press (80%) EMOM
B. 30:00-45:00
5 Sets (1 Set Every 3:00)
6 Power Snatch 135/95
10 burpee over bar
6 Clean and Jerk 135/95
Target time each set: 1:30-2 minutes
Time cap: 2:15
SCALING OPTION:
5 Sets (1 Set Every 3:00)
6 Power Snatch 95/65
8 Bar Facing Burpees
6 Clean and Jerk 95/65
C. 55:00-60:00
90 sec forward fold wide legs
90 child’s pose
60 sec calf wall stretch (each side)
SATURDAY, SEPTEMBER 5TH
27-21-15
Dumbbell Front Squat (50s/35s)
3-2-1
Rope Climb
-At 15:00-
21-15-9
Dumbbell Deadlifts (50s/35s)
3-2-1
Rope Climb
-At 30:00-
15-9-6
Dumbbell Hang Squat Clean Thruster (50s/35s)
3-2-1
Rope Climb