Week of 9/23/2018 - 9/30/2018

PROGRAMMING FOR WEEK OF 9/23/2108 - 9/30/2018


MONDAY
5 Sets
A1) 10 Right Arm Reverse Lunge Press
A2) 3 Right Arm TGU
A3) 10 Left Arm Reverse Lunge Press
A2) 3 Left Arm TGU
+
8min of Alternating Tabata
Pushups
Star Jumps

Score = total reps

Cool Down
4x10 Jefferson Curls
https://www.youtube.com/watch?v=NFXqqvZGAHY

These should be done by 95% of members with 10lbs or less. Specially if you experience back pain.

You should pull yourself upright by the tightening of your midline. NOT your low back.


TUESDAY
3 Rounds For Time:
20 Ring Dip
550m Run
20 C2B Pullups
400m Weighted Tombstone Plate Carry (90/50)

*time cap at 35min

Cool Down
Pigeon Stretch 3min per side


WEDNESDAY
E2MOM for 20min:
5 Thruster challenging Thrusters from Rack
+

9min Amrap
30 DU
6/6 Single Arm Db Clean and Jerks (50/35)

Cool Down
Accumulate 10min Total in a Mixture of Front and Side Planks


THURSDAY
10 Alternating Rounds with a Partner
550/500m Row


Cool Down
Strict Pullup Emom


FRIDAY
4x15 per side Banded Clamshells
+
4x12 /sidePowell raise @3010: 12/arm
+
20min Amrap
10 Burpees
20 PVC Pipe Jump Overs
30 Suitcases


SATURDAY
12min Amrap w a Partner
24 Cal on Row or Ab
14 Burpees over rower or next to AB

R6-8min

12min Amrap w/ a partner
200m Run (100/100)
20 Wallballs


SUNDAY BARBELL
5x2 Hi Hang Snatch at 55%

6x2 Power Snatch @60%

8x3 Clean and Jerk @65% of max