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092418-092818

September 23, 2018

 

 

Monday  092418

 

Midline/Skill Work

With a 10 Min Running Clock

1 Min HS Hold

1 Min Plank

:20 L Sit

 

Workout

AMRAP X 6

10/8 Cal Row

12 Push Ups 

14 Air Squat

 

Rest 3 Min


Repeat!

 

 

Tuesday 092518

 

Strength/Skill

Back Squat

5X3

You can use your 5 Rep Heavy From last week to do all sets of 5 across at

 

Workout

EMOMX 14

Min 1- 14 Burpees Over Bar

Min 2-10 Back Squat (155/105))(115/85)I(95/65)

 

Wednesday 092618

Workout 

AMRAP 21

6/6 Uneven KB Front Rack Lunge (70/53) I (53/35)

18/15 Cal Row

18 TTB

*Hold Single KB on one side in front rack opposite side has no weight. Lunge


Cash Out

3 minute conversational pace Row

30 Abmats

30 Supermans

 

 

Thursday 092718

 

Strength/Skill

EMOM X 8

Min 1- 5-8 Pull Ups

Min 2- 5 TNG Deadlifts

*Progress the pull up as needed each minute

**Building each set to workout weight

 

Workout 

For Time

10-9-8-7-6-5-4-3-2-1

Dead Lift (225/155) I (185/135)

1-2-3-4-5-6-7-8-9-10

Bar Muscle Up

 

*TONS of options to build on each of these movements above!

 

Friday 092818

 

Strength/Skill

15 Min to Establish

Heavy 5 Rep Push Press

 

Workout

5 Rounds For Time

400m Run

15 Push Press (115/75)I(95/65)

 

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