Monday, October 1st
A. STRENGTH: Every 2 Minutes Back Squat 3 Sets of 9 Reps 65-70-75% B. METCON: 5 Rounds for Time:
7 Bar Chest to Bar Pull-Ups (FB – Ring or Bar Muscle-Ups)
7 Clusters (115/75) (FB – 135/95)
Saturday, September 29th
METCON: 18 Minute EMOM (6 Rounds) Station 1 – 18/12 Calorie Row Station 2 – 15 Shoulder to Overhead (95/65) Station 3 – 10 Burpees *Your score will be total stations completed with a total of 18 possible
Friday, September 28th
A. STRENGTH: 10 Minute EMOM: Power Snatch 1 Rep Sets 1-2 65% Sets 3-4 70% Sets 5-6 75% Sets 7-8 80% Sets 9-10 85% B. METCON: 4 Rounds for Time: 10 Calorie Bike
10 Toes to Bar 10 Power Snatches (95/65)
Thursday, September 26th
A. GYMNASTICS/MIDLINE: Alternating On the Minute x 10 (5 Rounds)
Even Minutes – 5 Ring Dips
Odd Minutes – 20 Ab Mat Sit-Ups B. METCON: Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings (53/35)
Goblet Squats (53/35)
Push-Ups
Wednesday, September 26th
METCON: For Time:
2.5 Mile Run Directly Into… “Grace” 30 Clean and Jerks (135/95) If unable to run: Row 4,000m
Tuesday, September 25th
A. STRENGTH: Every 90 Seconds Bench Press 5x5 *Build to a Heavy Set for the Day B. METCON: 3 Rounds For Time:
27/21 Calorie Row
21 Pull-Ups
15 Burpee Box Jump Overs (24/20)
Monday, September 24th
A. STRENGTH: Every 2 Minutes Back Squat 8 Reps 60% 65% 70% 75% B. METCON: 3 Rounds For Time:
200 Meter Run
20 Alternating Dumbbell Snatches (50/35)
15 Handstand Push-Ups
Saturday, September 22nd
A. WARM UP: 1 Mile Run *Scale to be back in the gym by 10 minutes If unable to run: Row 2,000m B. METCON: Teams of 3
25 Minute AMRAP:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP in time remaining) Athletes will break up reps however they want and increase their thruster weight after every round.
Friday, September 21st
A. STRENGTH:
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – Hang Squat Clean + Squat Clean
Even Minutes – 2 Push Jerks + 1 Split Jerk B. METCON: 3 Rounds For Time:
500 Meter Row
30 Burpees
Rest 3 Minutes Between Rounds *Score will be total time including rest
Thursday, September 20th
A. GYMNASTICS CONDITIONING: 8 Minute EMOM: 2 Wall Walks w/ 3 Second Hold on Wall B. METCON: In Teams of Two, Alternate Full Rounds Complete 5 Rounds Each: 16 Kettlebell Push Press (53/35) (8 on right/8 on left) 16 Kettlebell Swings 16 Alt. Reverse Lunge in Goblet Hold
