Saturday Sep 25
With a partner
30 min Cap
2 laps (each partner runs 1)
50 TTB
Then
4 Rounds
Partner 1
1 Hang Clean 185/125 (Challenging but a weight you won’t miss)
1 Muscle Up (Sub Burpee Pull Ups)
2 Hang Clean
2 Muscle Up
3 Hang Clean
3 Muscle Up
(Partner 1 does 6 hang cleans and 6 Muscle ups while partner 2 rests.
Scale so the weight and # of reps so that it’s about 2 min work 2 min rest.
If you’re not doing muscle ups and subbing ring rows,do 6 hang clean, 6 burpees, 6 ring rows rather than 1,1,2,2,3,3)
Partner 2
1 Hang Clean 185/125
1 Muscle Up
2 Hang Clean
2 Muscle Up
3 Hang Clean
3 Muscle Up
Partner 1
200m Run
Partner 2
200m Run
Sunday Sep 26
4 Rounds For Time:
30 cal row
20 hspu
10 squat cleans (135/95)
5 push press
2 wall walks
Monday Sep 27
6 Sets of 1 Clean
Build up to about 90% of your 1RM
If you can clean more than your body weight, do squat cleans.
6 Sets of 2 Front Squats with 70% of your 1RM Clean (Power or Squat, whatever is higher)
Clean the weight from the ground for the Front Squats
Metcon:
15 min AMRAP
20 Single DB S2OH 50/35 (10 each arm)
10 Burpee Over DB
200m Run
10 Pull Up
Tuesday Sep 28
Min 1 6 Strict Press 115/80# (Clean from the ground)
Min 2 12 Back Rack Step Back Lunges
Min 3 12 TTB
Min 4 Rest
Wednesday Sep 29
35 Min Cap
4 rounds
2 lap run 660m
40 second side plank each side
40 Russian KB Swings 70/53
2 Rope Climbs (sub 4 Burpee Pull Ups)
Thursday Sep 30
6 Set of 1 Snatch
Build up to about 90% of your 1RM
6 Sets of 3 OHS
Use about 70% of your 1RM Snatch
Metcon:
10 Min AMRAP
2-4-6-8-10-12…
Thrusters 95/65
Burpee Over the Bar
Muscle Ups (Sub 1/2 as many muscle ups or C2B–>Pull ups–>Ring Rows)
Same # of Burpee Over the Bar again
Friday Oct 1
Each minute on the minute for 30 minutes:
• 5 pull-ups
• 10 push-ups
• 15 squats
Scale the #s and/or movements so that you can get at least 10 rounds in the 1st 10 Min
Ex. 3 Pull Ups
6 Push Ups
9 Air Squats
or
5 Ring Rows
5 Push Ups to a box
10 Air Squats
If you don’t finish a round in under a min, complete the round and rest until the next 1 min interval starts.
