9.11.17 – 9.16.17

Monday: 9.11.17

For time with a partner
2001m Row
Then 3 rounds of,
11x Clusters 185/125# (shared reps)
11x Burpee bar muscle ups (shared reps)
11x Box Jumps overs 30/24″ (11x per person each round alternating reps like follow the leader)

Tuesday: 9.12.17

5-3-1x Snatch balance
In 12 minutes or less, perform the sets listed in the order listed.  Record the sum of the heaviest successful set at each rep count.  Use a rack.


21-15-9 Reps of
Hang power snatch 95/65# (or 60% of heavy single from earlier, whichever is lighter)
Overhead squat with the same bar

This is intended to be light and fast with minimal drop of the bar.  If in doubt, go lighter.  Also, if mobility is a limiting factor on the overhead squats then switching to cleans and front squats might serve you better  


Wednesday: 9.13.17

10-10-10x Bench press
In 12 minutes or less, complete three sets of ten.  You do not need to use the same weight for each set.  Record the sum of the three heaviest successful sets.


7 Minute amrap of
5x Shoulder to overhead (right arm) 55/35# kettlebell
5x Shoulder to overhead (right arm) 55/35# kettlebell
10x Kettlebell sumo deadlift high pull 55/35#
10x Sit ups

Thursday: 9.14.17

On the minute for 8 minutes (4 sets of each)
Even minutes: 5x Stiff legged deadlifts with a 3 second negative (each set should take 20+ seconds)
Odd minutes: 3-6x Strict toes to bar


12 Minute amrap of
12x Wall ball shots 20/14#
8x Power cleans 95/65#
6x Burpees over the bar

This is intended to be a test our ability to perform sub maximal muscular contractions for  an extended period.  Normally, we’d do a light work for a shorter amount of time at a sprint pace.  Or maybe a heavier, more technical workout for a longer amount of time that would involve more rest.  Today’s workout should be scaled so that a single round could be completed unbroken without “redlining.”  The goal is to settle into a pace that allows for almost constant movement over the entire 12 minutes without much of a decrease in your pace.

Friday: 9.15.17

4 Rounds for time of
6/4 Cals on air bike
8x Chest to bar pull ups
12x American kettlebell swings 55/35#


Flex friday shoulder smoker
4x Lateral to front to front to lateral dumbbell raises
8x Cuban press

Perform as a super set with minimal rest between movements

Saturday: 9.16.17

For time
1x Squat snatch 135/85#
2x Burpees over the bar
3x Clean and jerks 135/85#
4x Air squats
5 Cals on air bike
6x Box jumps 24/20″
7x Med ball Russian twists per side 20/14# (feet off the ground for rx)
8x Med ball sit ups holding the ball on your chest 20/14#
9x Wall ball shots 20/14#
10x American kettlebell swings 55/35#
11x Hand release push ups
12x Bar muscle ups

This is a “12 days” type workout.  Meaning the reps go 1, 21, 312, 4321 and so on. 

To celebrate Freya’s birthday, the Trevino’s will be heading out to brunch after the 9am class.  All are welcome to join!

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