Wendesday 2018.09.26
Strength
Every minute on the minute for 12:00:
- Power Snatch
Conditioning
5 Rounds for time:
- 50 Double unders
- 12 Toes to bar
- 16 Alternating dumbbell snatch (35/50)
15:00 time cap
Tuesday 2018.09.25
Strength
4 Rounds not for time:
- 1 Turkish get up per side
- :15 Single arm farmer’s hold per side
- 15 Band pull aparts
Conditioning
3 Rounds:
- :25 Max effort assault bike
Rest 4-5 minutes between rounds.
Monday 2018.09.24
Strength
Back Squat
- 2 rep max with an :08 descent and :08 pause each rep.
Compare to 20180807
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 18:00:
- 10 Dumbbell hang clean and jerks (35/50)
- 10m Single arm dumbbell overhead walking lunge (right)
- 10 Burpees over the dumbbell
- 10m Single arm dumbbell overhead walking lunge (left)
Week of 2018.09.24 Preview
Microcycle Preview
- Monday: Back squat
- Tuesday: Strongman and bike sprints
- Wednesday: Behind the neck push jerk
- Thursday: Front squat
- Friday: Power snatch
- Saturday: Team workout
Saturday 2018.09.22
Conditioning
Working in teams of 3, complete 5 rounds of:
- 250m Row (relay)
- 20 Single Arm Kettlebell Push Press (53/70) (10 each)
Right into, 5 rounds of:
- 250m Row (relay)
- 12 Kettlebell Snatch (53/70) (6 each)
The rower is alway occupied. Each athlete will row 250m ten total times. You must complete the kettlebell work immediately after getting off the rower.