Monday Sept 21 - Saturday Sept 26, 2020

Monday September 21st

Part A

8min AMRAP                                     
10 scap pull ups                                   
20sec/side poloff hold                                              
10/leg single leg glute bridges                                                                                                    
10 Kang squats                            
10 cal on bike/row   

Part B

Squat- Week 2                              
3 x 5,3,1+

Part C

EMOM x 10                                                    
1- 5 front squat 60% - pause 2sec at bottom                            
2- Strict pull ups 60% of max reps 

Part D

8min AMRAP                                           
1 med ball clean 30/20                         
1 burpee -jump over ball                                                             
2 MB clean                                         
2 BOB                                                     
3...   

Tuesday September 22nd

Part A

3 rounds                                        
200m run                                 
30sec HSH                                                                                             
10 beat swings on rings
1 narrow grip under hand pull up -8sec lower 
 
Part B

Strict press- week 2                     
3 x 5,3,1+

Part C

EMOM x 10                                            
1- 8 Behind the neck press 60%                                              
2- 8 Ring rows- pause 2sec lower

Part D

400m run                                            
21 ring pull ups                                             
9 burpees                                         
400m run                                          
15 ring dips                                                           
9 Devils press 40/25                
400m run                                          
9 rMU’s or 18 C2B                                              
9 Strict DB burpees

Wednesday September 23rd

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

42-30-18                                                    
DU's                                                               
OH squats 65/45                          
rest 1min                                         
21-15-9                                             
WBS 20/14                                                     
P snatch 75/55                                
rest 1 min                                                      
15-9-6                                              
Box jumps 24/20                                          
Squat snatch 95/65

Thursday September 24^th

Part A

2min work:1min rest x 3 - increase intensity on row each round                                                                               

12 Walking lunges                                                                      

12 BB good mornings                                                                                               

12 reverse flys                                                       

12 cal row

Part B

Deadlift- week 3                              

3 x 5,3,1+

Part C

EMOM x 10                                                           

1- 8 / leg DB Lunges                   

2- 6 Seated box jumps- add height from last week

Part D

400m row                                             

30 Hang clean-lunge 115/75                                    

400m row                                           

20 P clean                    

400m row                                           

10 Hang Squat clean with 2 reverse lunges

Friday September 25^th

Part A

8min AMRAP                                           

5 burpees                                          

3 push ups                                           

1 dip-slow descent                                                       

10 banded ext rotations                                                                         

10 scap pull ups   

Part B

Bench Press - week 3                 

3 x 5,3,1+

Part C

10min cap                                           

10 -9-8-7-6-5-4-3-2-1                    

Strict pull ups                                     

Strict HSPU 

Part D

1 rounds max effort                                    

30sec work :30sec rest               

Row                                                     

DB thrusters 50/35                                                        

Bike                                                         

DB snatch- alternating                                                                                                                

Ski                                                           

DB Front squats                                                   

Burpees                                                 

DB push press                                           

Wallballs 20/14                                       

DB Cleans                                         

Box jumps 24/20                                              

DB Deadlifts        
 

Saturday September 26^th

Part A

15min mobility

Part B

20 push press 125/85                            

800m run                                             

8 rounds of Mary                             

800m run                                         

20 push press  

                              

Mary =                                                                      

5 HSPU                                                     

10 pistols                                               

15 Pull ups