2024-09-16

September 16, 2024 admin

Mon

Every 2min for 3 Rounds: 1 Squat Clean (build to a heavy squat clean)

Every 3min for 3 Rounds: Back Squat – 5 @ 75%, 3 @ 85%, Max Reps @ 95% (no more than 2 reps)

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5 Rounds
200m Run
200m Row
60 Double Unders

Tues

Every 4 minutes for 4 Rounds

5 Push Press (increasing)

15 Heavy KB Swings

30 Situps

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4 Rounds:
Min 1) ME Bike Cals
Min 2) ME Slam Ball
Min 3) Rest

Extra: Can you hold 60-70# (40-50 for women) DB in each hand for 3mins? 5mins?

Wed

Alternate movements every 2mins

3×8 Bench Press

3×8 Barbell Row

**Add weight from last week

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12min AMRAP
14/11 Cals Row
12 Wall Balls (20/14lbs.)
10 Toes-To-Bar

Thurs

Split Jerk – 5@50%, 3@65%, 2@80%, 1@90%, 1@95%, 1@ME

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2min AMRAP

Ski/Bike/Row 10/7 cals + 5 Double DB Hang Snatch + ME Burpees

*Alternate between the cardo machines and repeat AMRAPs until you reach 100 Burpees

Fri

Every 2:30 for 3 Rounds – Snatch Grip Deadlift – 3×5 (100+% max snatch – add weight from last week)

Every 2:30 for 3 Rounds – Power Clean + Hang Squat Clean – 3x(1+1) (inc to something heavy)

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Half Murph

800m Run

10 Rounds Cindy

800m Run