Sep 25 – Oct 1

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.

POPULAR POSTS

Dec 2-9

  SAT Dec 2 30 Min AMRAPPartners alternate every 10 reps/cal100/70 Cal100 DB Snatch100 Box Step Up w/ DB SUN 03 4 Wall Walks15 Muscle

Nov 25-Dec 1

Sat Nov 25 Partner 1 works for 1 minute while partner 2 restsPartner 2 works for 1 minute white partner 1 rests 40 Min AMRAP55

Nov 18 -24

Sat – Nov 18 10 Cal Bike 10 Snatch @135/9520 Cal Bike 20 BMU30 Cal Bike 30 Clean & Jerk40 Cal Bike 40 Pull Up50

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