MONDAY, SEPTEMBER 21st
A. For Time:
30 Squat Clean and Jerk (135/95)
-Rest till 10:00-
20 Squat Clean and Jerks (165/115)
-Rest till 20:00-
10 Squat Clean and Jerks (205/145)
Target time each set: 3-5minutes
Time cap each set: 7 minutes
SCALING OPTION:
30 Squat Clean and Jerk (95/65)
-Rest till 10:00-
20 Squat Clean and Jerks (125/85)
-Rest till 20:00-
10 Squat Clean and Jerks (165/115)
B. 50:00-60:00
3 sets
8-12 Glute Ham Raises (with Partner on floor) or GHD
1:00 Active Hang
TUESDAY, SEPTEMBER 22nd
HAPPY BIRTHDAY KENDALL MOORE
A. 15:00-25:00
DELOAD WEEK - 5 x 5
Bench Press (half of your recent 80% or 40-50% of 1RM)
B. 30:00-50:00
Teams of 2 (1:1)
6 sets Each
15/12 Cal. Assault
5 Burpee Box Get Overs (48/40) (OR 8 Burpee Box Jump Over 30/24)
Target time each set: 2-2:30 minutes
Time cap each set: 3 minutes
SCALING OPTION:
Teams of 2 (1:1)
6 sets Each
12/8 Calorie Assault
6 Burpee Box Jump Overs (24/20)
C. 50:00-60:00
3 rounds
60 sec wall sit
45 Plank hold (elbows)
30 sec handstand hold
WEDNESDAY, SEPTEMBER 23rd
HAPPY BIRTHDAY HOLLAND GRAY
A. 15:00-25:00
DELOAD WEEK - 5 x 5
Deadlift (half of your recent 80%)
B. 30:00-50:00
For Time:
100 Double Unders (Single Unders x 2)
30 GHD’s (Stick Sit-ups)
15 Slam Ball (50/30lbs)
80 Double Unders
25 GHD’s
12 Slam Ball
60 Double Unders
20 GHD’s
9 Slam Ball
40 Double Unders
15 GHD’s
6 Slam Ball
20 Double Unders
10 GHD’s
3 Slam Ball
Target time: 12-14 minutes
Time cap: 18 mintues
C. 50:00-60:00
3 rounds
20 GHD Hip Extensions
7 Split Foot Lunge (Elevated rear foot - each side)
7 - 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)
THURSDAY, SEPTEMBER 24th
A. 15:00-25:00
DELOAD WEEK - 5 x 5
Front Squat (half of your recent 80%)
B. 30:00-45:00
Every min (16mins)
Even- 200/175m Row
Odd -18 Wall Balls (20/14)
Target time:
Row - 40 seconds
Wall Balls - 30 Seconds
Time cap: 50 seconds
SCALING OPTION:
Every min (16mins)
Even- 175/150m Row
Odd -15 Wall Balls (14/10)
C. 45:00-60:00
4 rounds
10 Tempo DB Bench (slow down - fast up)
10 Tempo Double DB Row (Slow down - fast up)
5 alt standing DB curls (each side)
-directly into-
5 standing double DB curls
FRIDAY, SEPTEMBER 25th
HAPPY BIRTHDAY PAUL VANDENCAMP and AUBREY MCGOWAN
A. 15:00-45:00
Pyramid Double Helen
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups
Target time:18:00 - 22:00
Time cap: 25:00
SCALING OPTION:
Run 800 meters
42 kettlebell swing (36/25)
36 Ring Rows
Run 600 meters
36 kettlebell swings
24 Ring Row
Run 400 meters
21 kettlebell swings
12 Ring Row
B. 45:00-60:00
1 min calf stretch on wall (shoes on - ball of foot on wall - each side)
2 min forearm smash - end of barbell
1 min palm smash - lacrosse ball on floor
SATURDAY, SEPTEMBER 26th
HAPPY BIRTHDAY TEMI JONES and RYAN MCDUFFIE
A.
21-15-9
Power Snatches (95/65)
Handstand Push Ups
-Rest 1:1 between sets-
15-12-9
Power Snatches (135/95)
Strict Handstand Push Ups
Target Time each set: 3-5 Mins
Time Cap each set: 7 mins
SCALING OPTION:
21-15-9
Power Snatches (75/55)
Push Ups
-Rest 1:1 between sets-
15-12-9
Power Snatches (95/65)
Handstand Push Ups