Monday Sept 14 - Saturday Sept 19, 2020

Monday September 14th

New evening class times for Mondays and Wednesdays starts today, Sept 14.

Monday and Wednesday evenings now at 5:45pm and 7pm.

Part A

8min AMRAP                                     

10 scap pull ups                                   
10 RNT deadbug                                               
10/leg single leg glute bridges                                                            
20 squat jacks with band                                             
30sec banded bottom hold squat- hold plate

Part B

Squat- Week 2                               
3 x 3

Part C

EMOM x 10                                                    
1- 7 front squat 55% - pause 2sec at bottom                           
2- Strict pull ups 55% of max reps  

Part D

8-1 ladder                                           
KB Hang snatch RA 1.25/1p                                            
KB Hang snatch LA                    
KB SA Thruster RA                           
KB SA Thruster LA

Tuesday September 15th

Part A

3 rounds NFT                           
200m run                               
30sec L shape HSH                                
1 length/arm OH carry-heavy                                                           
30sec hollow hold                                                                       
10 Cuban press  
        
Part B

Strict press- week 2                     
3 x 3

Part C

EMOM x 10                                            
1- 8 Behind the neck press 55%                                             
2- 8 Ring rows- pause 2sec lower

Part D

Min 1 - max push press-60%                                                 
Min 2- 200m run                                             
Min 3- max burpee over bar                                                    
Min 4 - max push press-60%                                                
Min 5- 60 DU's                                          
Min 6- max burpee over bar                                         
Min 7 - max push press-60%                                                
Min 8- 200m run                                              
Min 9- max burpee over bar                                                
Min 10 - max push press-60%                                                
Min 11- 60 DU's                                          
Min 12- max burpee over bar    
 
Wednesday September 16th

Part A

15min bMU practice

Part B

Every 3min x 4                                              
5 T2B -drop-reset                           
3 C2B- drop reset                        
1 bMU- drop reset                     
3 C2B- drop reset                            
5 T2B                                                  
Resets are no more than 5sec

Part C

100 DU's                                             
90 Abmat sit ups                           
80 OH walking lunges 45/25                                                        
70 push ups                                       
60 WBS 20/14                                
50 Pull ups                                              
40 KB swings 1.5/1p                         
30 Goblet squats 1.5/1p                                                           
20 T2B                                                  
10 Ring dips  
  
Thursday September 17th

Part A

8min AMRAP                              
20 sec reverse plank- shoulders and heels on ground                                       
10 Good mornings -light wt                                                                                                     
10 Kneeling face pulls                                                                                   
10 cal row

Part B

Deadlift- week 2                             
3 x 3

Part C

EMOM x 10                                                          
1- 8 / leg DB Lunges                  
2- 8 Seated box jumps- add height from last week

Part D

3min AMRAP x 4                           
3 DB power clean 50/35           
6 push ups                                              
9 Air squats                                    
rest 1min

Friday September 18th

Part A

10min AMRAP                          
12 shuttle run with burpee                                                                      
12 YW's-small plates                                          
12 HS Pike shoulder taps                                                                                                             
12 Banded low rows 

Part B

Bench Press - week 2                
3 x 3

Part C

10 rounds- 20min cap                                         
12/10 cal row / bike/ ski               
10 DB glute elevated floor press 50/35                       
5/4 strict pull ups                            
1min rest

Saturday September 19th

Part A

15min mobility

Part B

30 C&J 135/95                                
1mile run                                           
10 rope climbs                                          
1-mile run                                          
100 burpees