Training: 23rd-29th September
Sep 22, 2019MONDAY
Strength:
13mins to complete: 2x2 Front Squat, 95% of 1RM
WOD:
“Karen”
For time: (15min CAP)
150 Wallballs, 20lb (14lb)
Post results to comments.
……………………………………….
TUESDAY
Strength:
EMOM for 12mins of:
Min 1: 2 Deadlifts
Min 2: 2 Bench Press
Min 3: Rest
-Aim to hit 95%-100% of your 1RM on the last set.
WOD:
3 Rounds for time of: (17min CAP)
Run 400m
21 Box Jumps, 24” (20”)
15 Push Presses, 60kg (40kg)
9 Hang Power Cleans, 60kg (40kg)
Rx’d + = 70kg (50kg)
Rx’d - = 50kg (35kg)
Post results to comments.
……………………………………….
WEDNESDAY
Strength:
12mins to complete: 4x3 Overhead Squat
-Increase the weight each set
WOD:
AMRAP in 14mins of:
100 Single Skips
20 Overhead Squats, 52kg (35kg)
100 Single Skips
12 Ring Muscle-ups
100 Single Skips
20 DB Snatches, you choose the weight
100 Single Skips
12 Bar Muscle-ups
Rx’d - = 20 Pull-ups instead of MU
Post results to comments.
……………………………………….
THURSDAY
Lifting:
Every 90sec for 10 Rounds of:
1 Power Clean + 1 Split Jerk
-Increase the weight each set.
WOD:
AMRAP in 8mins of:
3 HSPU
3 Power Cleans, 70kg (50kg)
6 HSPU
3 Power Cleans, 70kg (50kg)
9 HSPU
3 Power Cleans, 70kg (50kg)
12 HSPU
6 Power Cleans, 70kg (50kg)
15 HSPU
6 Power Cleans, 70kg (50kg)
18 HSPU
6 Power Cleans, 70kg (50kg)
Etc. adding 3 reps to the HSPU each round, and 3 reps to the Clean every 3 rounds.
Rx’d + = Strict HSPU + 85kg (55kg)
Rx’d - = 60kg (40kg)
Post results to comments.
……………………………………….
FRIDAY
Strength:
15mins to complete: 6x2 Front Squat, 75% of 1RM
WOD:
“Rahoi”
AMRAP in 12 minutes of:
12 Box Jumps, 24” (20”)
6 Thrusters, 43kg (30kg)
6 Bar-facing Burpees
Post results to comments.
……………………………………….
SATURDAY
Team WOD:
AMRAP in 15mins of:
Team Row or Bike for Calories
-One person must hang from a pull-up bar for the reps to count.
Finisher:
Tabata Toes to Bar or Sit-ups
Tabata Push-ups
Tabata Hollow Hold
Post results to comments.
……………………………………….
SUNDAY
Rest
10 Days for $10
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