Monday Sept 23-Sunday Sept 29, 2024

Monday Sept 23

 

Part A

 

EMOM x 9

10 Kipping swings into 5 kipping knees up (use lats)

15 Banded hollow lat pull down- lying on floor

30 sec Handstand hold- wall facing- nose and toes only touching wall

 

Part B

 

EMOM x 9

Up and down 5 Teddy bear stand into headstand- staying in tripod – free standing

2 strict C2B into max kipping pull ups up to 10 reps

5 dips on top of bar- if this seems too much put a bar on the rack at a lower height

 

Part C

 

14min AMRAP

Buy in

1min dead hang- accumulate the time if needed

In remainder of time

5 Dips

10 alt pistol squats

5 Strict pull ups

10 Push ups

5 tall Box jump 30/24

25 DU’s

At the 15min mark max dead hang

Score is rounds and reps plus time for max deadhang

 

Tuesday Sept 24

 

Part A

 

Every 2 minutes for 10 minutes complete:

[should have at least 45 seconds rest]

 

Level 1: 5-7 sets of Tempo HSPU - 3 seconds down + 3 seconds up

Level 2: 5-7 sets of Tempo Box HSPU: 3 seconds down + 3 seconds up

Level 3: 5-7 sets of Tempo Push Ups (or Elevated Push Ups): 3 seconds down + 3 seconds up

 

From the 10-12 minute mark:

Max effort Wall Walks [to your comfort level of inversion].

Score is reps of the wall walks with no more than 2 seconds on floor between each rep.

 

Part B

 

Every 5:00 (7 sets)

3 wall walks 

6 Alt Dumbbell Snatches (70/50) 

9 GHD sit-ups (or v-ups)

Max distance run in remaining time

 

Wednesday Sept 25

 

Part A

 

3 Rounds

 

10 Elevated Toe Double DB Romanian Deadlift

10 Lying DB Hamstring Curl

15 Single Leg Calf Raise

 

-Rest 2 min b/t rounds-

 

Part B

 

5 Rounds

200m Run

12 Toes to Bar

6 Thrusters (95/65)

 

Thursday Sept 26

 

Part A

 

3 Rounds

 

10 Strict Pullups

10 Seated Straight Bar Row

10 DB Spider Curls

 

-Rest 2 min b/t rounds-

 

Part B

 

45 Push-Ups

30/24 Calorie Row (Or 75-foot (3 lengths) sled pull from standing (135/90 lb))

30 Handstand Push Ups

30/24 Calorie Row ( Or 75-foot (3 lengths) sled pull seated (135/90 lb))

15 Strict Handstand Push Ups

 

Friday Sept 27

 

Part A

 

3 rounds:

 

10 Weighted Hip Thrust

10 Alternating Double DB Step Back Lunges (Front Rack) (each side)

10 Kneeling Banded Hip Extension

 

*Rest 2 minutes b/t rounds

 

Part B

 

For time:

1600m Run

-At the 12:00 Mark-

50 yard sprint

50 yard Any Object Carry (70/50)

75 yard sprint

75 yard Any Object Carry (70/50)

100 yard sprint

100 yard Any Object Carry (70/50)

800m Run

 

Saturday Sept 28

 

Part A

 

24 Thrusters (75/55)

24 Chest to Bar 

100ft Double Dumbbell Front Rack Carry (50s/35s)

21 Chest to Bar 

21 Thrusters (75/55)

 

-Rest until 10:00-

 

18 Thrusters (115/80)

12 Bar Muscle Ups (Or 24 Chest to Bar)

100ft Double Dumbbell Front Rack Carry (50s/35s)

9 Bar Muscle Ups (Or 18 Chest to Bar)

15 Thrusters (115/80)

 

Part B

 

4 sets: 

 

15 Stick Sit Ups

30 Flutter Kicks (each side)

8 Around the Worlds (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

 

*Rest 2:00 b/t sets

Sunday Sept 29

 

45-60 Min AMRAP (Zone 2 Pace - this is a pace you can maintain)

3,000m Bike Erg (or 90/70 cal Air Bike)

35ft Handstand Walk (or 2 Wall Walks)

8 Strict Knee to Elbow