Tuesday 2019.10.01

Sep 30, 2019

Strength

Slow clean pull + clean

  • build to a heavy 1+1
  • drop 15% and every minute on the minute for 5:00 do:
    • 1+1

Conditioning

At 0:00, complete for time:

  • 45 Thrusters (65/95)
  • 45 Burpees over the Bar

At 10:00, complete for time:

  • 25 Thrusters (65/95)
  • 25 Burpees over the Bar

8:00 time cap on each workout.

Monday 2019.09.30

Sep 29, 2019

Strength

3 Rounds:

  • :15 of strict handstand push ups
  • :15 handstand hold
  • :30 rest
  • :30 dumbbell z press
  • :30 rest

Conditioning

6 Rounds:

  • 1:00 Sandbag hold against chest
  • 1:00 double unders
  • 1:00 max calories

Week of 2019.09.30 Preview

Sep 29, 2019

Microcycle Preview

  • Monday: gymnastics pressing strength
  • Tuesday: clean
  • Wednesday: “Skywalker”
  • Thursday: upper-body strength
  • Friday: back squat
  • Saturday: team workout

Saturday 2019.09.28

Sep 27, 2019

Conditioning

With a partner, alternate full rounds and complete as many rounds as possible in 12:00:

  • 3 Power Snatch (115/75)
  • 6 Overhead Squats (115/75)
  • 9 Burpees over the Bar

Rest 5:00

With a partner, alternate full rounds and complete as many rounds as possible in 12:00:

  • 10 Toes to Bar
  • 200m Run

Friday 2019.09.27

Sep 26, 2019

Strength

1a) Dumbbell Bench Press

  • x 5-7 x 4 sets

1b) Single Arm DB Row

  • x 8-10/arm x 4 sets

1c) Strict Toes to Bar

  • x 5-7 x 4 sets

Conditioning

10 Rounds for time:

  • 6 Dumbbell Snatch (50/70)
  • 6 Push Ups
  • 6 Box Jump (step down)