Weekly Programming: 9/18 – 9/24

Monday, Sep 18, 2017

L200

A.
For Time:
800m Run Buy-In
3 Rounds:
– 10 Shoulder-to-Overhead (155/105)
– 20 Box Jumps (24/20)
– 30 KB Swings (50/35)
800m Run Cash-Out

L100

A.
For Time:
800m Run Buy-In
3 Rounds:
– 10 Dumbbell Push Press
– 15 Burpees to a target
– 20 KB Swings
800m Run Cash-Out


Tuesday, Sep 19, 2017

L200

A.
3 Rounds:
– 10 Back Squats
– Rest: 2:00
– 3 Weighted Strict Pull-Ups
– Rest: 2:00

B.
AMRAP 10:00
– 10 Thrusters (95/65)
– 10 Pull-Ups

L100

A.
3 Rounds:
– 10 Back Squats
– Rest: 0:45
– 12 Ring Rows
– Rest: 0:45
– 0:45 Side Plank – L/R
– Rest: 0:45

B.
Partner Workout
AMRAP 10:00
– 10 Dumbbell Thrusters
– 5 Strict Pull-Ups

 


Wednesday, Sep 20, 2017

L200

A.
6 Rounds:
– 1 Hang Clean + 1 Clean
– Rest: 2:00

B.
3 Rounds for Time:
– 400m Run
– 12 Alt Dumbbell Snatches (50/35)

L100

A.
4 Rounds:
– 25 KB Swings
– Rest: 0:45
– 1 Lap Bottom’s Up KB Carry
– Rest: 0:45
– 0:45 Hollow Rocks/Holds
– Rest: 0:45

B.
3 Rounds for Time:
– 400m Run
– 6 Hang Power Snatches (95/65)

 


Thursday, Sep 21, 2017

L200

A.
Strict Press: 1RM
*Progression:
– Set 1: 50% X 3
– Set 2: 75% X 2
– Set 3: 85% X 1
– Set 4: 90-95% X 1
– Set 5: 1RM
– Set 6 (Optional): Exceed 1RM
Rest 2:00-3:00 between sets

B.
For Time:
– 1K Row
– 100 Wall Balls (20/14)

L100

A.
3 Rounds:
– 10 DB Strict Press
– Rest: 1:00
– 5 Strict Chin-Ups
– Rest: 1:00
– 1:00 Double/Single-Unders
– Rest: 1:00

B.
3 Rounds for Time:
– 400m Run
– 25 Goblet Squats

 


Friday, Sep 22, 2017

L200

A.
4 Rounds:
– 5 Deadlifts
– Rest: 0:20
– 5 Strict Handstand Push-Ups
– Rest: 3:00

B.
3 Rounds for Reps:
– 0:45 KB Swings (70/55)
– Rest: 0:15
– 0:45 Burpees
– Rest: 0:15
– 0:45 Push Press (95/65)
– Rest: 0:15

L100

A.
4 Rounds:
– 5 Deadlifts
– Rest: 0:45
– 10 Push-Ups
– Rest: 0:45
– 10 Strict Lying Leg Raises
– Rest: 0:45

B.
3 Rounds for Reps:
– 0:45 Alt DB Snatches
– Rest: 0:15
– 0:45 Burpees
– Rest: 0:15
– 0:45 1-Arm DB Push Press
– Rest: 0:15

 


Saturday, Sep 23, 2017

L100 & L200

A.
Team Workout (3)
For Time:
– 1200m Relay Run
– 120 Double-Unders
– 90 Power Cleans (115/75)
– 60 DB Box Step-Overs (50/35)
– 1200m Relay Run
– 120 Double-Unders
– 90 Power Cleans (115/75)
– 60 DB Box Step-Overs (50/35)
– 1200m Relay Run
*Only 1 team member works at a time; team members may not move on to the next movement patten until all reps are completed; partition reps as desired.

 


Sunday, Sep 24, 2017

L100 & L200

A.
E3MOTM for 36:00 (12 rounds)
– 200m Row
– 6 Back Squats (Bodyweight)
– 6 Lunge Double Butt-Kick Jumps

Rest: 4:00

For Time:
– 40 Russian Twists (45/25)