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090919-091319

September 9, 2019

 

Monday 090919

 

Strength/Skill

EMOM X 6

Min 1 - 5-7 False Grip Tempo Ring Row (2121) or 

3-5 False Grip Tempo Pull-Up

Min 2- 12/10 Cal Bike/Row

 

*Focus should be on maintaining the False Grip the Entire Pull

 

Workout 

AMRAP 16

20/15 Cal Bike/Row

20 Sit Ups

Strict Gymnastic Pull Of Choice

 

3 Decisions for Strict Pull...

1-3 Strict Muscle Ups

5-10 Strict Pull Ups

7-15 Strict Ring Rows

 

Cool Down

5:00 of Foam Rolling

 

Tuesday 091019

 

For Time

1000m Row

800m Run

80 Double Unders

40 Single DB Step Ups

500m Row 

400m Row

20 Single DB Step Ups

 

-24:00 Time Cap-

 

Optional Finisher

3 Sets

10/10 Single DB Bend Over Row

10/10 Single Leg Glute Bridge Ups

 

Wednesday 091119

 

Strength/Skill

on a 20:00 Clock

Build to 1RM Clean & jerk

*Power or Squat, Athlete Choice

 

Workout

Benchmark

"Grace"

 

For Time

30 Clean and Jerks (135/95)I(95/65)

 

Thursday 091219

 

Strength/Skill

3 Sets 

6 Strict Press

4 Push Press

2 Push Jerk

 

-Rest 1:30 b/t-

 

Workout

EMOM X 15

Min 1 - 15/12 Cal Row

Min 2 - 20 Sit-Ups

Min 3 - 10 Push Jerks (115/75)

 

Friday 091319

 

Workout

For Time

21-15-9

Thrusters (95/65)

Cal Row

Burpee Over Rower

 

-12:00 hard Cap on Part 1-

 

Then Immediately into...

 

1RM Clean & Jerk

 

-15:00 Hard Cap on Entire Workout-

 

 

 

ATG 45

 

 

 

Monday 090919

 

Strength/Skill

On A 15:00 Running Clock...

Back Squat

1X10

1X8

1X6

1X4

 

-Rest 1:30b/t Sets-

 

Workout

AMRAP X 9

2-4-6-8-10...

DB Thrusters (35/20)

Box Jumps (24/20)

 

Tuesday 091019

 

Strength/Skill

Every 4:00 For 3 Sets

1:00 

15 DB Bent Over Row

10 Strict Pull-Ups

 

Workout

For Time

 

400m Run

 

into...

 

5 Rounds

10 Up-Downs

10 DB Powers Cleans (40/30)
 

into...

 

400m Run

 

Wednesday 091119

 

Strength/Skill

3 Sets

10/10 Split Squats (L/R)

10/10 Single Leg Glute Bridge-Up (L/R)

 

-Rest 1:00 b/t Sets-

 

Workout

3 Sets

AMRAP X 3 

4 Front Rack Lunges (95/65)

4 Hand Release Push-Ups

 

-Rest 1:00-

 

Thursday 091219

 

Strength/Skill

3 Sets 

6 Strict Press

4 Push Press

2 Push Jerk

 

-Rest 1:30 b/t-

 

Workout

EMOM X 15

Min 1 - 15/12 Cal Row

Min 2 - 20 Sit-Ups

Min 3 - 10 Push Jerks (115/75)

 

Friday 091319

 

Strength/Skill

On a 15:00

Front Squat

1X10

1X8

1x6

1X4

 

Workout

3 Rounds For Time

200m Run

20 KB Goblet Squat (35/20)

60 Double Unders

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