9.24.18 – 9.29.18


Monday: 9.24.18

Team Series Event 3

21-15-9 reps for time of
Pull-ups
Deadlifts 225/155#

Option 1 will be synchronized reps where both partner must hit the top and bottom of each rep at the same time.  This is a good option for RX and scaled pairs.

Option 2 will be RX weights on the deads and RX pull ups, but partners share the reps with one partner working at a time.  This could be a good option for folks that can perform RX but only 2-3 reps at a time.

Option 3 will be to perform it solo.

Keep in mind that whichever option is chosen, this workout is intended to be a sprint.  Ideally, this will be a 4:00-8:00 workout.

 


Tuesday: 9.25.18

1x Hang squat clean + 1x split jerk
In 15 minutes or less, build to a heavy single.  Form is much more important than weight lifted so focus on receiving the bar with proper foot position, a solid front rack on the clean and locked elbows on the jerk. Any reps not performed this in this manner should not be counted.

Then,

5 Rounds of
8 Handstand push ups
10 Wall ball shots 20/14#
120′ Shuttle sprint (30′ x 4)

This should be a fast-moving workout.  Choose a weight/movement that allows you to unbroken for at least the first 3 rounds.

 

 


Wednesday: 9.26.18

1x Hang squat snatch
In 15 minutes or less, build to a heavy single.  Form is much more important than weight lifted so focus on receiving the bar with proper foot position and locked elbows.  Any reps not performed this in this manner should not be counted.

Then,

5 Minute amrap of
10 Hang power snatches 75/55#
20 Double unders

 


Thursday: 9.27.18

Every 3:00 for 18:00 (2 rounds at each station)

Station 1
1 Legless rope climb 15′
2 Leg-full rope climbs 15′
5 Burpee box jump overs 30/24″

Station 2, 3 rounds of
1 Power clean 185/125#
2 Front squats with the same bar
5 Triple unders

Station 3
20 American kettlebell swings 55/35#
500/350m on air bike

Then, at 18:00

1 Round for time of
1 Legless rope climb 15′
2 Leg-full rope climbs 15′
5 Burpee box jump overs 30/24″
Then, 3 rounds of
1 Power clean 185/125#
2 Front squats with the same bar
5 Triple unders
Then
20 American kettlebell swings
500/350m on air bike

Your score is the time it takes to complete the final round.  Modify the movements so that you’re completing the first 2 rounds at each station in less than 2:00 each.

 

 


Friday: 9.28.18

3 Rounds, each for time of
30′ Sled push 135/90# additional weight
30′ Sled drag
6 Bar muscle ups
30′ Sled push 135/90# additional weight
30′ Sled drag

Rest at least 5 minutes between rounds.  Record fastest round, slowest round, sled weight and bar muscle up modifications.

Then, time permitting

Flex Friday

 


Saturday: 9.28.18

For time
400m Run
40 Alternating single arm dumbbell snatches 50/35#
40 Alternating step back lunges holding the same dumbbell
400m Run
40 Pull ups
40 Single arm shoulder to overheads, alternating every 5 reps (20 per arm)
400m Run

Split up the snatches and lunges however you see fit but 40 reps of each must be completed before moving on to the run.  Sames goes for the pull ups and s2oh’s.

 

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