Wednesday 2019.09.11

Strength

1a) Pendlay Row

  • x 8-10 x 4 sets

1b) Arch Hold

  • x :20 x 4 sets

1c) Hollow Hold

  • x :20 x 4 sets

Conditioning

With a partner, alternating every :30, complete as many rounds as possible 20:00:

  • 200 Calories

then 20 rounds of:

  • 10 Box Jump Overs
  • 10 Pull Ups

Tuesday 2019.09.10

Strength

Every minute on the minute for 7:00:

  • 2-5 Wall Facing Handstand Push Ups

or

  • 5-7 Box Handstand Push Ups

or

  • 5-7 Push Ups

Conditioning

Complete as many rounds as possible in 15:00:

  • 15 Kettlebell Swings (70/53)
  • 2 Wall Walks
  • 50 Double Unders

Monday 2019.09.09

Strength

Slow clean pull + clean from position 1

  • build to a heavy 2+1
  • drop 15% and every minute on the minute for 5:00:
    • 2+1

Conditioning

With a running clock

At 0:00, every minute on the minute for 4:00:

  • 12 Thrusters @ 10X1

At 5:00, every minute on the minute for 4:00:

  • 12 Burpees over the Bar

At 10:00, every minute on the minute for 4:00:

  • 12/9 Calorie Row

Week of 2019.09.09 Preview

Microcycle Preview

  • Monday: clean
  • Tuesday: gymnastics pressing strength
  • Wednesday: partner workout
  • Thursday: back squat
  • Friday: upperbody strength
  • Saturday: team workout

Saturday 2019.09.07

Conditioning

In a team of 3, complete:

  • 12 x 400m Run (relay style)

and

complete 12 rounds of:

  • 25 Wall Balls
  • 10 Clean and jerks (75/115)

One person is always running 400m. At the same time, the other two team mates are working on the 12 rounds with only one person working at a time.

If you finish the 12 rounds before you finish the runs, just continue the relay runs until all twelve 400s are complete. If you finish the run first, just continue working one person at a time until you finish the 12 rounds.