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091014-091418

September 10, 2018

 

Monday 091018
 

EMOM X 10

3 Back Squats

 

MetCon

3 rounds for time of
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

 

Tuesday 091118

 

With a Running Clock

EMOM X 5

5 Strict Press

 

2 Min Transition

 

EMOM X 10

Min 0-5 : 4 Cleans and 4 Jerks

Min 6-10 : 2 Cleans and 2 Jerks

 

5 Min Transition

 

EMOM X 8

Min 1-16 DB Snatch (50/35)

Min 2- ME Burpees

Min 3-14 DB Snatch (50/35)

Min 4- ME Burpees

Min 5-12 DB Snatch (50/35)

Min 6- ME Burpees

Min 7-10 DB Snatch (50/35)

Min 8- ME Burpees

 

Wednesday 091218

 

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings (53/35)

 

Thursday 091318


EMOM X 12

Min 0-6 : 4 Cleans and 4 Jerks

Min 7-12 : 2 Cleans and 2 Jerks

 

MetCon

21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

(75/55)

 

 

Friday 091418

 

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts 
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

 

(115/75) and (20/14)

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