Training: 16th-22nd September
Sep 15, 2019MONDAY
Strength/ Lifting:
EMOM for 12mins of:
1 Snatch + 1 Overhead Squat
-Increase the weight each set
WOD:
AMRAP in 14mins of:
20 Lateral Burpees Over the bar
20 Overhead Squats, 52kg (35kg)
20 Lateral Burpees Over the bar
12 Ring Muscle-ups
20 Lateral Burpees Over the bar
20 DB Snatches, you choose the weight
20 Lateral Burpees Over the bar
12 Bar Muscle-ups
Rx’d - = 20 Pull-ups instead of MU
Post results to comments.
……………………………………….
TUESDAY
Strength:
EMOM for 12mins of:
Min 1: 3 Deadlift 90%
Min 2: 3 Bench Press 90%
Min 3: Rest
WOD:
30-20-10 reps for time of: (18min CAP)
Handstand Push-ups
Toes to Bar
Box Jumps, 24” (20”)
Post results to comments.
……………………………………….
WEDNESDAY
Strength:
13mins to complete: 3x3 Front Squat, 90% of 1RM
Or
13mins to work on a gymnastics skill/ movement
WOD:
5 Rounds for time of: (17min CAP)
2 Rope Climbs, 4.5m
6 Squat Cleans, 70kg (50kg)
Rx’d + = 85kg (55kg)
Rx’d - = 12 Ring Rows
Post results to comments.
……………………………………….
THURSDAY
Strength:
EMOM for 15mins of:
Min 1: 1 Hang Clean
Min 2: 1 Clean + 1 Split Jerk
Min 3: Rest
-Increase the weight each set
WOD:
10 Rounds for time of: (17min CAP)
15m Single Arm DB Overhead Walking Lunge, you choose the weight- 7.5m laps
35 Double Unders
Post results to comments.
……………………………………….
FRIDAY
Strength:
13mins to complete: 6x2 Front Squat, 75% of 1RM
WOD:
“Tyler”
5 Rounds for time of: (18min CAP)
7 Ring Muscle-ups
21 SDHP, 43kg (30kg)
Rx’d - = Pull-ups + Push-ups
Post results to comments.
……………………………………….
SATURDAY
Offsite:
We are going to do an indoor rock climbing session.
-Meet at 10:15am
-9 Network Dr, Carrum Downs
-$18
……………………………………….
SUNDAY
Rest
10 Days for $10
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