Your Week of Workouts (091823)
Monday 091823
Warm Up: 3x
100 Single Unders
15 Wall Balls
5 Chin Ups
3 Burpees
The Strength: Power Clean & Push Jerk
25:00 EMOM
1-2-3-4-5 (95#/65#)
— 2:00 Rest —
1-2-3-4 (135#/85#)
— 2:00 Rest —
1-2-3 (155#/100#)
— 2:00 Rest —
1-2 (175#/110#)
— 2:00 Rest —
1-1-1-1-1 (HAP)
*You must successfully go tap and go for the full sequence of reps before going up in weight
The Fun: 7:00 AMRAP
50 Double Unders or Single Unders
2x
10 Underhand Bent Over Rows (95#/65#)
10 AbMat Lemon Squeezers
Tuesday 091923
WU: 2x
12/8 Cal Bike
6 Burpees
12 Alt DB Snatch (25#/20#)
6 Kipping Swings
Midline: E3M x3
3x
:15 Push Up Plank Hold
+ :03 Flat Foot Burpee Landing Hold (Stay Low)
+ :02 Max Height Jump
+ :05 Reset
The Fun: 24:00 AMRAP
1-2-3
DBL DB Devil Press (25#/15#)
3 Standing Curl & Press
And then,
6 Kipping Pull Ups
15/10 Cal Bike
Alleyway Walk
Wednesday 092023
WU:
8-12
Cal Row
12 Air Squats
Lunge for Stretch
Gate Run
Strength: 3x10 Back Squats
The Fun: 12:00 AMRAP
12/8 Cal Row
24 Sit Ups
18/12 Russian Twists (45#)
Gate Run
Thursday 092123
WU:
2x
Gate Run
3 Inchworm to Extended Bridge (Walk hands beyond the forehead then back to standing)
And then,
2-4-6-8-10
“UB” Strict Pull Ups
Stepback Lunges p/ Leg
The Fun: 25:00 AMRAP
18 Jumping Lunges
9 Ham Assisted Ab Wheels
Max Band Assisted Strict Pull Ups (>5, <15)
Run
1st: Gate
2nd: Alleyway
3rd: 400m Run
4th: 600m Run
5th: Back to Gate
Friday 092223
WU:
6-9-12
SDHP
Alt OH PVC Stepback Lunges
12 Static Hanging Leg Raises
The Strength: E3M x5
2 Hang Snatch (Squat)
3 Overhead Squats
The Fun: 10:00 AMRAP
10 Deadlifts (135#85#)
1-2-3-4-5-6-7-8-9-10-to infinity
Lateral Bar Burpee
Toes to Bar Or 3 Single Attempts Every Round
Saturday 092323
Classes meet at 8am & 9:30am w/ Ben
The Fun: 28:00 AMRAP
10 Reverse Grip Bench Press
20 Alternating Kb Gorilla Rows
10 Box Jump Overs
400m Run
Rest 2:00
Sunday Ass & Abs - 092423
Class meets at 9:45am w/ Grace
The Fun: Juicy Couture
50 Eye Lvl Kb Swings (53#/35#)
20 Barbell Push Hip Thrusts (95#/65#)
— 10 OH Plate Sit Ups (45#/25#)—
40 SDHP
20 Box Step Overs (2x5 p Leg)
— 20 V-Ups—
30 Deficit Sumo Squats
20 Barbell Hip Thrusts
— 30 Taps (10 Shoulder Taps/10 Knee Taps/10 Toe Taps)
20 Long Stepback Lunges (10 in a Row p Leg)
20 Box Step Overs (2x5 p Leg)
— 40 Russian Twists —
10 Tall Step Ups p. Leg
20 Barbell Hip Thrusts
— 50 Sit Ups —