9.9.19 – 9.14.19

Monday: 9.9.19

1x Hang squat snatch + 1x squat snatch
In 15 minutes or less, build up to a heavy single.

Then,

8 Minute amrap of
10 Pull ups
10 Hang power snatches 95/65#
10 Overhead squats with the same bar


Tuesday: 9.10.19

15 Minute amrap with a partner of
40 Wall ball shots 20/14#
20 Slam ball over the shoulder
40 Single arm dumbbell shoulder to overhead (switch hands or partners every 5 reps) 50/35#
80 Double unders

One partner working at a time.  Share reps evenly.


Wednesday: 9.11.19

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)

Compare to 9.11.17


Thursday: 9.12.19

On a running clock

At 0:00 – 5 Minute amrap
8 Handstand push ups 
8 American kettlebell swings 55/35#

At 5:00 -4 Minute amrap
5 Double dumbbell squats 50/35# on each shoulder
5 Hang clean and jerks with the same bells

At 10:00 – 3 minute amrap
Max cals on rower


Friday: 9.13.19

3 Rounds, each for time of
10/7 Cal row
30′ Single arm farmer’s walk, right hand (heavy)
30′ Single arm farmer’s walk, left hand (heavy)
8 Alternating single arm dumbbell snatches 50/35#
60′ Overhead walking lunges (30′ right hand, 30′ left)

Rest at least 4 minutes between rounds.  Record fastest and slowest finish time.

Then, time permitting

Flex Friday


Saturday: 9.14.19

For time
3 Rounds of
20 Air squats
15 Push ups
Then
400m Run
Then
3 Rounds of
20 American kettlebell swings 55/35#
15 Pull ups
Then
400m Run
Then
3 Rounds of
20 Single arm dumbbell shoulder to overhead (10 per arm)
15 Toes to bar

Compare to 12.1.18

Comments

  1. Jeremy Balentine says:

    Ohhhhhh I can leave a comment!!?

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