091123-091523
Monday
September 11th Tribute w/ Partner (Time)
For Time with Partner Buy In: 2001m Run You Go, I Go. Each Partner Completes 11 Reps of every movement 11 Box Jumps 24/20 11 Thruster 115/85 11 C2B 11 Power Cleans 11 Push Up 11 Kettlebell Swings 53/35 11 T2B 11 Deadlift 11 Push Jerk Buy Out: 2001m Row Fitness: C2B= Ring Row T2B= Sit-Up RX+: 30/24, 155/105, Strict HSPU, 70/53
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Tuesday
Empty Promises (Time) For Time: 1000/900 m C2 Bike or 500/400m Row 5 Sand Bag Cleans (100/75) 500/400m Ski Erg 5 Sand Bag Cleans 20/16 Calorie Bike 5 Sand Bag Cleans Cap = 12 Minutes Fitness: 10 Slamballs Rx + 150 / 100
Kore Kash Out (Checkmark) TABATA x 6 Minutes: -Plank -Medball Russian Twists -Reverse Plank Alt. Leg Lifts
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Wednesday
Dumbbell Bench Press (slightly ascend) 1 x 15 1 x 12 1 x 10 2 x 8 (same weight) Start out at a moderately tough 15, then ascend through 2 final sets of 8. Our 8's should be heavy/tough AND the same weight.
Hang On Tight (Time)
For Time:
Burpee to Target (6")
2-4-6-8-10
Rope Climb
5-4-3-2-1
Cap = 12 Minutes
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Thursday 800-600-400m Run
20 Wall Balls
20 DB Snatches 50/35
50 Double Unders
Fitness:
35/20 DB
100 Single Unders
Rx+:
30/20lb WB
70/50
70 Double Unders
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