MONDAY, SEPT 24th
A. 12:00-27:00
In 15 minutes, complete 5 sets of 3 reps, working up to a 3RM...
Front Squat
*Can you hit your old 1RM for 3 reps now?
B. 35:00-50:00
AMRAP 15
25 AbMat Sit-ups
20/15 Calorie Assault Bike
15 Thrusters (75/55lbs)
Scale to: 15 Sit/ 10 Cals/ 10 Th
Rounds Goal: 5
C. 55:00-60:00
Double Lax Ball TSpine 5min
Pigeon Pose postClass
TUESDAY, SEPT 25th
A. 15:00-25:00
Toes to Bar Strength/ Skill Practice:
With Teams of 3, rotate turns working through each drill for 3 sets...
Hanging Tuc Ups x 3 reps
Push Aways x 3 reps (hit hand at scap)
Feet Lifts x 2 reps at each position (hip, sh, above head)
*Should take approx 3 minutes per round for all 3 athletes to rotate through, resting while partner works
B. 30:00-46:00
Every minute, on the minute, for 16 minutes (4 sets) of:
Minute 1 – 50 Double-Unders (75 SU)
Minute 2 – 12 Toes to Bar
Minute 3 – 25 Walking Lunges
Minute 4 - 12 Ball Slams (30/20lbs)
Scale to: 25 DU/ 50 SU, 7 T2B, 15 WL, 7 Slams
C. 50:00-60:00
2 sets:
Band Pull Aparts x 20 reps
Couch Stretch x 60 sec ea side
WEDNESDAY, SEPT 26th
A. 15:00-35:00
Complete with a partner, as many rounds and reps as possible in 20 minutes of:
3 Hang Squat Cleans (135/95 lbs)
3 Burpee Box Jump-Overs (24″/20″)
6 Hang Squat Cleans
6 Burpee Box Jump-Overs
9 Hang Squat Cleans
9 Burpee Box Jump-Overs
and so on…
Both partners must complete each set, alternating rounds. (So both partners complete the 3's, etc...) Continue adding 3 reps to each movement until time is up.
B. 40:00-60:00
Bike 10-15 Cals at 45-50rpm
Double KB or DB Overhead Carry 100m, AHAP with only setting down 1x at turn around
Hollow Rocks x 5 > V-ups x 5, Tuc Ups x 5, Hollow Hold x 10 sec
THURSDAY, SEPT 27th
A. 12:00-27:00
In 15 minutes, complete 5 sets of 3 reps, working up to a 3RM...
Push Press
*Can you hit your old 1RM for 3 reps now?
B. 35:00-50:00
For Time:
800m Run
50 Chest to Bar Pull-ups
800m Run
Goal Time:
Scale to:
C. 55:00-60:00
Foam Roll Calves
FRIDAY, SEPT 28th
A. 15:00-55:00
In teams of three, complete 2 Rounds for time:
1500m Relay Row
120 Push-ups
90 Power Snatches (115/75 lbs)
60 Box Step-Overs with Dumbbells (50/35 lb DBs)
Time Cap: 40min
SATURDAY, SEPT 29th
For time:
100/80 Assault Bike Calories
80 Dumbbell Hang Clean and Jerks (50/35, switch arms every 5 reps)
60 Burpees to a Plate
40 Dumbbell Thrusters (50/35)
20 HSPU
10 Bar Muscle ups