Monday 17th September – Sunday 23rd September

 

Monday 17th September – Sunday 23rd September

  September 16, 2018

Monday 17th September

A – 5×5 Deadlifts – 3 sec eccentric, touch and go reps

B – For time – (16min time cap)
15-12-9
Deadlifts 75/50kg
HSPU
Rest 2 mins (change weights)
21-15-9
Cal Row
Front Squats 50/30kg

Tuesday 18th September

A – EMOM 10mins
1- 30-45 sec pike walk around the box HS Walk
2- 45 sec Hollow rocks

B – For time (25min time cap)
All movements performed with an empty bar – 20/15kg

25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Strict Press
25 Push Press
25 Push Jerks
400m Run
25 Low Hang Power Cleans
25 Low Hang Power Snatch
25 Thrusters
400m Run

Wednesday 19th September

A – Every 2:00 x 10 rnds
2 power snatches – work up to a maximum of 80% during E2MOM – NO TNG’s

B – For time (10min time cap)
30-20-10
Thrusters 30/20kg
HR push ups

Thursday 20th September

A – Push Jerk Every 2nd Min x 8 rnds
6 Reps @75%

B – Every 4:00 x 6 (three each)
1- 800m run
2- 2 rounds of light DT – 12 Deadlifts, 9 Hang power cleans, 6 STOH 50/35kg

Friday 21st September

A – Tempo Back Squats
Every 90secs x 8 rnds
3 reps, 2 sec pause at bottom of rep.
Build weight up to 80% max with great form and tempo

B – For Time: (14min time cap)
50 Toes to bar
50 wallballs
50 Cal row or ski or bike
50 S/A DB Hang clean and jerks 22.5/15kg

Saturday 22nd September

A – E2MOM x 10
3 power cleans + 3 front squats + 3 jerks up to 70% max
1 x Max unbroken pull ups after each set (3-5 eccentric to scale)

B – 3 rounds for time: (15min time cap)
400m run
10 Clean and jerks, 60/40kg
10 Burpees OTB

Sunday 23rd September

A – EMOM 12mins (4 rounds for quality)

1. Ring dips or eccentric lowers – 45secs
2. Box L sit – accumulate 30secs tucked knees to scale
3. Pistols or Pistols scales 45sec

B – Four 5 minute AMRAPS

0-5mins – 20 DB Snatches 22.5/15kg + 20 Rev lunges (no weight)
5-10mins – 15 Ab Mat Sit ups + 30 Double Unders
10-15mins – 10 Burpees + 20 KB swings 24/16kg
15-20mins – 10 Calories + 20 Box Jump Step downs

Score is total reps per AMRAP x4

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