Saturday, September 22nd
Part A.) 5rds 15 Deadlifts (225/155) 15 Hspu’s 100m Farmers Carry 30ft HS Walk (sub 3 Wall Walks) Rest 1min Part B.) Tabata Strict PU Hollow Rocks Then 2min Weighted Plank hold
Part A.) 5rds 15 Deadlifts (225/155) 15 Hspu’s 100m Farmers Carry 30ft HS Walk (sub 3 Wall Walks) Rest 1min Part B.) Tabata Strict PU Hollow Rocks Then 2min Weighted Plank hold
Today may be done in any order but it is ultimately up to your coach Part A.) Isabelle (8min Cap) 30 Snatches (135/95) Rest minimum 4min Part B.) Karen (10min Cap) 150 Wallballs Rest minimum 4min Part C.) Heavy Yoke Carry(40ft)
Thursday Part A.) 4rds NFT 10 Bulgarian Split Squats (each)(AHAP) 10 Single Arm Strict press(AHAP)(each) 3 Skin the Cats Part B.) 15 min Amrap* Max T2B *Every time you drop 250m Row
Wednesday Part A.) Max Effort AB Cal :30 x6 Rest as needed :20 L-sit between each set(paralettes) Part B.) 3rds of 4min AMRAP and 2min rest 10 Power Cleans (135/95) 10 S2OH(135/95) 10 C2B 10 Burpees
Tuesday Part A.)Tempo Deadlifts(5sec lower/for quality and weight) 7 sets of 3 Part B.)5rds 200m Run 16 DB Snatches(50/35) 12 Box Jumps(24/20)
Monday Part A.) Front Squats(2sec pause at bottom) 5 sets of 5 :30 HS Hold after each set Part B.) For Time 60 Squat Clean Thrusters or Clusters (Increase weight every 10 reps and do 40 DU’s)(75/55,95/65,115/75,135/95,155/105,175/115)
“Bonding” With a Partner complete for time Run 1 mile(together) 60 GHD’s 50 Man-makers(45/25) 50 DB Box Step Overs(24/20) 50 HSPU’s 60 GHD’s Row 3,000
Saturday Part A.) Deadlifts (AHAP) 4 sets of 10 Part B.) 4rds For time 20/14 AB Cal(sub 20/16 Cal row if unavailable) 14 DB Snatches (70/50) 3 Rope Climbs Rest 2min
Friday Part A.) Angie 50-40-30-20-10 DU’s Sit ups Part B.)EMOM for 10min Power Clean+Push Jerk+Split Jerk Part C.) Build to a Heavy Single Clean and Jerk(15min)
Thursday Part A.) 3rds NFT AHAP 100m Sandbag Carry 2 Sled Pushes 20/16 AB Cal Part B.) 12 min AMRAP 3 Thrusters(95/65) 3 Pull-ups 6 Thrusters 6 Pull-ups 9 Thrusters 9 Pull-ups And so on....