Mon 9.9.19 – Sat 9.14.19

Back Squats
3×5@75%, Every 90s
rest 2 min after set 3
3×3 @80%, every 90 s
rest 2 min after set 3
3×1 @ 90% every 90 sec
DT, 5RFT, 20min cap 
12 Deadlifts (155/105) FB 185/125
9 Hang Cleans
6 S2O
*Attempt to go heavier than you did in the past

Power, 9 min EMOM
Min 1: Sprint
Min 2: Farmers Walk (There/Back)
Min 3: 8 Ball Slams
2 more times
Body Building, 8 mins
AMRAP 
8 each Alt Curls
10 Close Grip Pullovers to Press
3RFT, 15 min cap 
30-20-10
Kip Swings
DB Bench Press (50s/35s)

EMOM, 7RDS, 37 min
Min 1: 18/13 Cal Row
Min 2: 15 BF Sit Ups (25/14)
Min 3: 12 Burpees
Min 4: 10 KBS (70/50)
Min 5: 40 Jump Ropes
x6 more times through
After 4 rounds, take a minute rest
After 6 rounds, take a minute rest

Power, 4 Rounds
Every 2 min 30 sec
15 Banded Russian KBS
5 Box Jumps for Height
Strength, Progressive Overload
OHS, 7×3, every 90 sec
15 Min AMRAP 
Every 3 rounds, rest 1 min
5 Wall Balls (30/20) (FB 11’/10′)
3 Box Jumps (24/20) (FB 30/24)
1 Squat Snatch (75%)

S2O, Every 90 Sec 
2×5 Strict Press
3×3 Push Press
3×1 Push Jerk
Deadlift
10×1, EMOM
Attempt new 1RM if you are feeling it
If you want to go every 2 minutes, that is fine
Chipper
35 HSPU (CHALLENGE YOURSELF)
50/35 Bike Cals
3 Lap Run
35 SDHP (135/95)
In any order, but no partition.
18 min cap

#IFCanYouMakeItMonthPart2 (Sept)
00:00-13:00
Part 1: 12 RFT of
4 HSPU
8 Pull Ups or Rows (no Bands)
12 Air Squats
(FB: 20# Vest)
(rest with remaining time if you finish under 13 min)
13:00-14:00 rest
14:00 – 24:00 Part 2
If you finished the 12 RFT in under 13 minutes, then you will run a mile (to Dominos)
If you DID NOT finish the 12RFT, then you will finish what you have left then run 4 Laps
(Rest with remaining time)
24:00 – 25:00 – rest
25:00 –¬† 28:00 Part 3
If you finished the Mile under 24 minutes, then complete Max JUMP ROPES during Part 3
If you did not finish the Mile in under 24 minutes, then complete Max Cals on the ROWER during Part 3
If you finished the 4 laps under 24 minutes, then complete Max BURPEES during Part 3
If you did not finish the 4 laps in under 24 minutes, then complete Max Cals on the BIKE during Part 3

 

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