SEPTEMBER 9 - MONDAY
PART A
Every 2:30 for 7 sets
1 Front Squat + 1 Pause Front Squat + 1 Front Squat
Start at 70-75% then increase.
No failed reps. Pause is 3 sec pause at the bottom.
PART B
5 Rounds For Time (15 min cap)
15/12 cal Row or 12/10 cal Bike
50 Double Unders
100 Single Unders
5 Double DB Hang Squat Clean (50/35#)
SEPTEMBER 10 - TUESDAY
PART A
Snatch Waves in 12 minutes
3 Power Snatch + 3 OHS (1st weight)
2 Power Snatch + 2 OHS (2nd weight)
1 Power Snatch + 1 OHS (3rd weight)
Wave 1: 70-75-80% 1RM Power Snatch
Wave 2: 75-80-85%
Wave 3: 80-85-90%
PART B
For Time (18 min cap)
45 Toes to Bars
45 Deadlifts (155/105#)
45 Lateral Burpee Over Bar
SEPTEMBER 11 - WEDNESDAY
PART A
Bar Muscle Up Progression*
(15-20 min)
A. 3 sets
3 sec Hollow Hold + 10 Hollow Rocks + 3 sec Hold
3 sec Arch Hold + 10 Arch Rocks + 3 sec Hold
B. 3 sets
10 Banded Hollow Pull Downs
5 Jump to Hollow to Arch Drills
C. Pulling Strength
3 sets
12-15 Banded Pull Ups
30 sec Heavy Plate Overhead Hold
*This week our focus is learning to do hollow and arch position
properly. Make sure your feet is close and toes pointed at all
times to engage not only your midline but the core to extremity.
For the pull downs, make sure not to bend your arms early, as
one of the mistakes doing bar muscle ups is early arm bend.
Visualize hip to bar as you do your hollow PVC pull downs.
PART B
AMRAP 18 min
1000m/800m Row or 60/48 Cal Bike
50 American KB Swings
40 GHD Sit Ups
Medball Sit Ups (20/14)#
30 Alt Front rack Lunges (95/65#)
SEPTEMBER 12 - THURSDAY
PART A
For Quality (10-12 minutes)
3 Sets (rest 2 mins between sets)
6/side Single Dumbbell RDL to Row
15 Lying DB Hamstring Curls
Banded Hamstring Curls
15 Seated Calf Raises
PART B
5 Rounds for Time (15 min cap)
12 Single Kettlebell Deadlifts (24/16kg)
24 Plate Russian Twist LR2 (15/10#)
36 Lateral Hops Over Dumbbell LR2
Hops over line
SEPTEMBER 13 - FRIDAY
PART A
Every 30 seconds for 5 mins
1 Box Squat @ 75-85% of 1 RM Back Squat
Rest as needed then
Every 2 mins for 10 mins
1 Box Squat @ 90-100+%
PART B
10 Rounds For Time (13 min cap)
4 Handstand Push Ups
Pike Push Ups
3 Lateral Burpee Over Bar
2 Clean and Jerk (155/105#)
SEPTEMBER 14 - SATURDAY
BENCHMARK SATURDAYS (WEEK 2)
Hero WOD
5 Rounds For Time (30 min cap)
400m Run or 500/400m Row
10 Burpee Box Jumps (24/20”)
10 Sumo Deadlift High Pull (95/65#)
10 Thrusters (95/65#)
- Rest 1 minute-
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