Sun Sep 12
Doors Open 8:00AM 1 Class at 9AM Open until 11
10 Rounds
200M Run
7 Deadlifts 265/175
12/9 Cal
Also Yoga at 4PM
M-F
Doors open at 5AM
Classes
M-F
6:00 AM
7:15 AM
Noon
Mon and Tues 5,6,7PM
Wed and Thurs 5 and 6:30PM
Fri 5:30PM
Monday Sep 13
1 Set of 10 (5 each leg) Step Back Lunges with bar overhead
1 Set of 10 (5 each leg) Step Back Lunges with bar in front rack
1 Set of 10 (5 each leg) Step Back Lunges with bar on back
2 Sets of 10 (5 each leg) Split Squat with bar on back
Try to build in weight each of the 5 sets
Metcon:
12 Min AMRAP
12 DB Snatches
12 TTB
12 Goblet Squats
12 HandStand Push Ups
(The HSPU should be quick, no more than 2 sets. Cut the # of reps or scale to push ups if needed)
Tuesday Sep 14
3 Sets of 5 Z Press
2 Sets of 5 Barbell Rows
2 Sets of 5 Jefferson Deadlift or 2 Sets of 5 Conventional Deadlift
If you can conventional Deadlift more than your bodyweight for 5 reps, do the Jefferson Deadlift today
Either way try to build in weight all 7 sets
(OK to use same weight for both sets of Jefferson Deads if you are switching stance)
Metcon:
30 DB Hang Clean and Jerk (switch arms every 5)
30 Box Jump
30 Wall balls
20-20-20
10-10-10
Wednesday Sep 15
Metcon:
Every 4 mins for 32 mins do:
50 Double Unders
10 Overhead Squats 95/65
3 Muscle Ups
Adjust the weight and reps as needed so you are doing each exercise for about 30 seconds and finishing the round in under 2 min.
Thursday Sep 16
8 Min EMOM
1 Snatch at a moderate weight, no more than 75% of your 1Rep Max (We will test our 1RM next week)
2 Min Break
8 Min EMOM
1 Clean at at a moderate weight, no more than 75% of your estimated 1RM
2 Min Break
8 Min EOMOM (4 reps)
1 Clean at 90 % of your estimated 1RM (We will test our 1RM next week)
Metcon:
10 Min AMRAP
10 Cal
2 Rounds of “Bear Complex” 95/65
10 Cal
4 Rounds of “Bear Complex”
10 Cal
6 Rounds of “Bear Complex”
…..
Friday Sep 17
35 Min Cap
10 Rounds
200 M Run
5 Pull Ups
10 Push Ups
15 Air Squats
200M Run
Then
5 Rounds
3 Muscle Ups
6 HSPU
9 Wall Ball (Rx + Option 9 Sandbag or D Ball Squats)
100M Run
