Training: 30th September-6th October
Sep 29, 2019MONDAY
Strength:
13mins to find 1RM Front Squat
WOD:
Open Workout 13.4
AMRAP in 7mins of:
3 Clean & Jerks, 60kg (43kg)
3 Toes To Bar
6 Clean & Jerks
6 Toes To Bar
9 Clean & Jerks
9 Toes To Bar
12 Clean & Jerks
12 Toes To Bar
-Keep increasing the reps by 3 each round.
Post results to comments.
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TUESDAY
Lifting/ Strength:
EMOM for 15mins of:
Min 1: 6 Deadlift, 70% of 1RM
Min 2: 4 Push Press, 70% of 1RM
Min 3: Rest
WOD:
30-20-10 reps for time of: (16min CAP)
Deadlift, 100kg (70kg)
Handstand Push-ups
Rx'd - = 90kg (60kg)
Post results to comments.
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WEDNESDAY
Strength/Skill:
13mins to complete: 3x3 Back Squat, 75% of 1RM
Or
13mins to work on a gymnastics skill/ movement
WOD:
5 Rounds for time of: (17min CAP)
Run 200m
1 Rope Climb, 4.5m
4 Ring Muscle-ups
Rx’d + = 2 Rope Climbs
Rx’d - = Run 200m & 10 Strict Pull-ups + 10 Push-ups
Post results to comments.
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THURSDAY
Lifting:
EMOM for 12mins of:
1 Power Snatch
-Increase the weight each set.
WOD:
For time: (17min CAP)
40 Alternating DB Snatches, you choose the weight
30m Handstand Walk- 7.5m laps
20 Single-arm DB Hang Clean & Jerks, you choose the weigh
30m Handstand Walk- 7.5m laps
40 Alternating DB Snatches
Rx’d - = 90sec Handstand Hold
Post results to comments.
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FRIDAY
Lifting:
EMOM for 12mins of:
Min 1: 1 Hang Squat Snatch
Min 2: 1 Power Clean
-Increase the weight each set.
WOD:
“Three Wise Men”
Set a 16-minute clock:
AMRAP in 4 minutes of:
5 Hang Squat Snatches, 60kg (43kg)
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes of:
10 Power Cleans, 60kg (43kg)
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes of:
15 Box Jump Overs, 24” (20”)
30 Wallballs, 20lb (14lb)
Post results to comments.
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SATURDAY
Strength/ Lifting:
EMOM for 15mins of:
Min 1: 8 Barbell Bent Over Rows- Hold the same weight
Min 2: 3 Bench Press-Increase the weight each set
Min 3: Rest
Partner WOD:
AMRAP in 15mins of:
Run 100m
10 KB Swings, 24kg (16kg)
10 Medball Sit-ups
-Alternate rounds with your partner.
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SUNDAY
Rest
10 Days for $10
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