Week of 9/17/2018 - 9/22/2018

PROGRAMMING FOR WEEK OF 9/17/2108 - 9/23/2018

4x10 Barbell Good Mornings
"Double DT"w/ a Partner
10 Rounds alternating rounds

12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Push Jerks (155/105)

20min Cutoff

Skill development: Chest to bar pullups and hip to bar
32min AMRAP:
Max unbroken kipping pullups > Max Kips
Rest 1min
550m Run
Rest 1min
Max CTB pullups > Max Active Bar Hang
50 Reverse Lunge
Rest 1min

*Score equal pullups/c2b numbers each round

Cool Down
How to take care of your hand discussion with the coach.

A. Back squat @2212
*Building weight each set
10 Thrusters (115/85)
200m Row or 12/10 Cal AB


3 Rounds
15 Box Jump Overs (24/20)
12 Front Rack Lunges @ weight above

Cool Down
4min of alternating between Down Dog and Up Dog taking at least 5-10 big breaths in each position before switching

800m Run
30 Toes to Bar
30 Burpees
30 KBS (53/35)
30 Cal Row
30 Burpees
30 KBS (53/35)
30 Toes to Bar (24/20)
800m Run

*30min Time CapCool Down
3min/side Couch Stretch
50 Hip Bridges on ground

5 Sets
3min AMRAP @ tough pace:
12 Power unbroken snatch (115/75)
100m Run
Amrap Burpee time remaining
rest 3min btwn rounds

3 Sets:
DB external rotation @3010: 12/arm
Powell raise @3010: 12/arm

Cool Down
EMOM x !0min
20-30sec Active Hang

Teams of 4
30 min to AMRAP Reps + Cals

30 min Amrap
60 Box Jumps
60 Mountain Climbers (Each knee touch is one rep)
60 Airsquats
Team Member Row or AB

*2 people working at a time
*one rowing
*one working on Amrap
*can switch whenever


In 30min Establish Max Snatch

In 30min Establish Max Clean and Jerk

If you plan on coming to barbell ever these numbers will be inmportant for futurew programming