Monday 9/16
"STRENGTH"
In 15 Minutes
Establish Heavy For the Day
Min 0-5: Power Clean
Min 5-10: Overhead Squat
Min 10-15:Thruster
"CONDITIONING"
For Time / Cap 18 Mins
10 Overhead Squats (135/105)
20 Box Jump Overs (24/20)
10 Thrusters (135/105)
20 Toes To Bar
10 Burpee Bar Muscle Ups
20 Toes To Bar
10 Thrusters (135/105)
20 Box Jump Overs (24/20)
10 Overhead Squats (135/105)
Performance:
10 Overhead Squats (115/75)
20 Box Jump Overs (24/20)
10 Thrusters (115/75)
20 Toes To Bar
10 Burpee Chest To Bar Pull Ups
20 Toes To Bar
10 Thrusters (115/75)
20 Box Jump Overs (24/20)
10 Overhead Squats (115/75)
Fitness
10 Overhead Squats (75/45)
20 Box Jump Overs/Step Over (20/16)
10 Thrusters (75/45)
20 Hanging Knee Raises
10 Burpee + Jumping PullUp/Ring Row
20 Hanging Knee Raises
10 Thrusters (75/45)
20 Box Jump Overs/Step Over (20/16)
10 Overhead Squats (75/45)
Tuesday 9/17
"CONDITIONING"
On 33 Min Running Clock:
Part 1 (Min 0-9)
5 Rounds for TOTAL CALS
1min Calorie Bike
1min Rest
Rest 4 Mins Between Parts (Min 9-13)
Part 2 (4mins) (Min 13-17)
8 Rounds 20Sec Work / 10sec Rest
Alternating Movemens Betwen
Push Press (115/75)
Ab Mat Situps
Performance: 95/65
Fitness: 75/45
Rest 4 Mins Between Parts (Min17-21)
Part 3 (4mins) (Min21-25)
8 Rounds 20Sec Work / 10sec Rest
Alternating Movemens Betwen
Double Unders
Handstand Pushups
Performance: Double Unders / Box Pike Push Up
Fitness: Single Unders / Seated Dumbbell Press
Rest 4 Mins Between Parts (Min25-29)
Part 4 (4mins) (Min29-33)
8 Rounds 20Sec Work / 10sec Rest
Alternatining Pistols
Ring Dips
Performance:Single Leg "Step Up" Style Pistol/ Feet Elevated Box Dip
Fitness: Single Leg Squat To Box / Feet Supported Box Dip
Wednesday 9/18
"STRENGTH"
Every 4 minutes on the minute for 3 Rounds
2 Front Squat @ 80-85%
"CONDITIONING"
Teams of 2 - Split All reps
AMRAP 21 Mins
30 Cal Row
20 Burpee Over Rower
10 Snatches 135/105
Performance: (105/75)
Fitness: Hang Snatch (75/45)
Thursday 9/19
"STRENGTH"
Benchmark Workout "LINDA"
For Time
10-9-8-7-6-5-4-3-2-1
Deadlift @ 1.5x Bodyweight
Bench Press @ 1x Bodyweight
Power Clean @ .75x Bodyweight
Performance: 10-9-8-7-6-5-4-3-2-1
Deadlift @ 1x Bodyweight
Bench Press @ .75x Bodyweight
Power Clean @ .5x Bodyweight
Fitness: 10-8-6-4-2
Deadlift @ .75 Bodyweight / Pick Load
Bench Press @ .5x Bodyweight / Pick Load
Hang Power Clean @ .25x Bodyweight / Pick Load
Friday 9/20
"CONDITIONING"
3 Rounds For Time
3k Bike
1k Row
120ft Double Front Rack Carry (53/35)
Performance:
120ft Double Front Rack Carry (44/25)
Fitness:
3 Rounds For Time
2k Bike
600m Row
120ft Double Front Rack Carry (25/15)
Saturday 9/21
"CONDITIONING"
Teams of 2 Split Reps / Run As Noted-
For Time:
100 Overhead Plate Lunges (45/25)
75 Burpees to Plate
1 Min Bar Hang (EACH Person)
800m Plate Carry Run As:
(400m Partner 1 Carry Partner 2 Run / 400m Partner 1 Run Partner 2 Carry)
1 Min Bar Hang (EACH Person)
75 Burpees to Plate
100 Overhead Plate Lunges (45/25)
Performance:
Weight (35/15) All Reps Same
Fitness:
50 Overhead Lunges (25/10)
30 Burpee To Plate
1 Min Bar Hang (Team)
(200m Partner 1 Carry Partner 2 Run / 200m Partner 1 Run Partner 2 Carry)
1 Min Bar Hang (Team)
30 Burpee To Plate
50 Overhead Lunges (25/10)- Train Waco
Comments