9.21.2020 – 9.26.2020

Monday: 9.21.2020

Awful Annie

For time:
50-40-30-20-10
Double-under
Sit up
5-4-3-2-1
Power clean 185/125#

 


Tuesday: 9.22.2020

5 sets of 4-6 reps of back squats
Compare to 9.17.2020

Then,

2 Rounds for time of
30 Wall ball shots 20/14#
30 Russian kettlebell swings 55/35#

 


Wednesday: 9.23.2020

9 Minute amrap of
30 Push press 95/65#
40 Alternating box step ups 24/20″  (no additional weight, left + right count as 2 reps)
40 Hang power cleans 95/65#
30 Ring rows (for rx – feet elevated so that the body is parallel to the floor at the top of the rep)

Ideally, this is something that you can close to (or more than) two rounds on.  That being the case, you’ll need to move quickly.  Choose weights and movements that are light and well within your capabilities.

 


Thursday: 9.24.2020

5 Set of 4-6 Deadlifts
Compare to 9.15.2020

Then,

6 Minute amrap of
8 Burpee pull ups
12/8 Cals on bike

 


Friday: 9.25.2020

10-10-10x Bench press
Use the same weight for all three working sets.

Then,

 

 


Saturday: 9.26.2020

For time
30 Overhead squats 95/65#

Then,

4 Rounds of
6 Burpee box jump overs 24/20″
20 Russian twists (no additional weight)

Then,

1,000m Row

Each section should take no longer than 5:00, adjust as needed.

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