Monday Sept 7 - Saturday Sept 12, 2020

Monday September 7th

No Classes today

Tuesday September 8th

Part A

8min AMRAP                                     
Row 10 cal                                         
10 reverse hypers-slow                                                
1 length banded walk               
10 plate goblet squats-arms extended

Part B

Squat- Week 1                                 
3 x 5

Part C

EMOM x 10                                                    
1- 8 front squat 50% - pause 2sec at bottom                            
2- Strict pull ups 50% of max reps 

Part D

8min AMRAP                                                                         
16 Wallballs                                                                 
8 Power cleans 135/95

Wednesday September 9th

Part A

3 rounds NFT                                   
1 wall walks with 15sec hold-                                      
1 length/arm OH carry                   
10 prone dowel Y's               
3 arch to hollow each way
30 single skips

Part B

Strict press- week 1                     
3 x 5

Part C

EMOM x 10                                            
1- 8 Behind the neck press 50%                                              
2- 8 Ring rows- pause 2sec at top

Part D

21-15-9                                           
Pike tripod push ups – feet on box                                                   
Box jumps 24/20
KB swings 2/1.5p

Thursday September 10th

Part A

EMOM x 12                                        
1- 20sec/side poloff hold                                               
2- 10 Good mornings -light wt                                                                
3-10 Russian KB swing                                    
4- 10 Kneeling banded Lat pull downs

Part B

Deadlift- week 1                             
3 x 5

Part C

EMOM x 10                                                          
1- 8 / leg DB Lunges                  
2- 8 Seated box jumps

Part D

2 rounds                                             
20 Power snatch 125/85                                                  
40 DU's                                                
20 Burpees                                       
40 DU's   

Friday September 11th

Part A

10min AMRAP                          
Run 200m                            
12 prone butterflys                                            
12 Plank shoulder taps                                                                                                            
12 Banded rows                                      
5 push ups                                       
3 dips

Part B

Bench Press - week 1                
3 x 5

Part C

5 rounds                                     
8 Glute elevated Narrow grip DB floor press- pause 2 sec elbows on ground
immediately into                                              
8 Bent over Duo DB row - pause 2sec lower- 90sec rest

Part D

3 rounds                                             
8 T2B                                                 
12 Thrusters 95/65                     
then                                                     
3 rounds                                              
8 pull ups                                         
12 OH squats 95/65

Saturday September 12th

Part A

15min mobility

Part B

0-10min                                          
1200m run                                            
10-15:00min                                                          
1 round                                                        
30 burpees over bar                          
30 PC & J 95/65                                         
15-20min                                           
2 rounds                                                    
15 lateral burpees over bar                                                        
15 Front squats 95/65                        
20-25min                                                            
3 rounds                                               
10 burpees                                         
10 clusters 95/65                         
25-35min                                                
1200m run