Weekly Programming: 9/25 – 10/1

Monday, Sep 25, 2017

L200

A.
3 sets:
– 8 Back Squats
– 10 1-Arm Dumbbell Rows – L/R

B.
3 x AMRAP 3 mins:
– 5 Strict Presses 135/95
– 10 Alternating Pistols
– 15 Pull-Ups

Rest 1:00 between AMRAPs; pick up where you left off to start the next set. Score total number of rounds/reps completed.

L100

A.
3 sets:
– 10 Goblet Squats
– 0:45 Plank Hold

B.
3 x AMRAP 3 mins:
– 5 Strict Pull-Ups
– 10 Push-Ups
– 15 Air Squats

Rest 1:00 between AMRAPs; pick up where you left off to start the next set. Score total number of rounds/reps completed.


Tuesday, Sep 26, 2017

L200

A.
EMOM x 10:
– 1 Hang Snatch
Add weight each minute.

Note: A “Snatch” denotes a “Squat Snatch” unless the word “Power” is specified. Hence, “Hang Snatch” = “Hang Squat Snatch”.

B.
EMOM x 10:
– 5 Burpee Box Jump-Overs (24″/20″)
– 5 Toes to Bar

L100

A.
4 sets:
– 8 Romanian Deadlift
– 10 Box Step-Ups – L/R
Rest about 0:45s between movements

B.
AMRAP 10:00:
– 5 Burpees to a Target
– 10 V-Ups

 


Wednesday, Sep 27, 2017

L200

A.
Push Press: 3,2,2,1,1,1

B.
3 Rounds for Time:
– 10 Deadlifts (275/185)
– 15 Ring Dips
– 30 Double-Unders

L100

A.
4 sets:
– 8 Dumbbell Push Press
– 20 Dumbbell Walking Lunges
Rest about 0:45s between movements

B.
Partner Workout

AMRAP 12:00:
– Row 250 Meters
– 25 Kettlebell Swings

*Partners alt rounds.

 


Thursday, Sep 28, 2017

L200

A.
3 sets:
– 16 Barbell Walking Lunges (8 L/R)
– 5 Weighted Pull-Ups

B.
3 Rounds for Time:
– 10 Thrusters (135/95 lbs)
– 15 Pull-Ups
– 200 Meter Run

L100

A.
3 Rounds:
– 7 Strict Chin-Ups
– 0:45 Hollow Rock/Hold
Rest about 0:45s between movements

B.
5 Rounds for Time:
– 200 Meter Run
– 7 Dumbbell Man-Makers

 


Friday, Sep 29, 2017

L200

A.
4 sets:
– 7 Back Squats (AHAP)
– 10 Lunge Double Butt-Kick Jumps
Rest: 2:00 b/t sets

B.
For time:
– 100 Dumbbell Box Step-Ups

L100

A.
4 sets:
– 10 Front Squats
– 10 Lunge Double Butt-Kick Jumps
Rest: 2:00 b/t sets

B.
3 Rounds:
– 7 1-Arm Kettlebell Swings – L
– 7 Kettlebell Goblet Squats
– 7 1-Arm Kettlebell Swings – R
– Rest: 0:30

 


Saturday, Sep 30, 2017

L100 & L200

A.
Partner Workout

6 x AMRAP 5mins:

– 500m Row
– AMRAP in remaining time: 10 Kettlebell Swings (53/36 lbs) + 10 Push-Ups

*Partners alt AMRAPs, 3 rounds each.

 


Sunday, Oct 1, 2017

L100 & L200

A.
Partner Workout

3 Rounds for Reps:
– 1:00 Wall Balls (20/14 lbs)
– 1:00 Power Cleans (95/65 lbs)
– 1:00 Box Jump-Overs (24/20 lbs)
– 1:00 Push Press (95/65 lbs)
– 1:00 Max Cals Erg
– Rest: 1:00

*3 rounds each. Partners alt rounds.