Tuesday 9/20/16

20:00 for Calories (226)
Assault Bike

Sit-ups 
75

 

Monday 9/19/16

Superset
Bench Press
5x (185), 4x (225), 3x (245), 2x (265), 1x (285,305,315) 
(rest 1:00)
Weighted Pull-up
5x (20), 4x(30), 3x(40), 2x(50), 1x (60,70,90)
(rest 1:00) 

Seated Row 
15x (90/100)
12x (110/120)
9x (130/140)

 

Sunday 9/18/16

Snatch 
1x3 (185) floating 
2x2 (195) floating 
5x1 (205)

Back Squat 
1x2 (315)
1x2 (365)
2x2 (405)

For time: (10:24)
15 Thrusters 95lbs
40 Double unders 
200m Row 
12 Thrusters 95lbs
40 Double unders 
200m Row 
9 Thrusters 95lbs
40 Double unders 
200m Row 

Thursday 9/15/16

10:00a

Weighted Dips 

2x (70/90/115/135/160)

3x (135)

5x (90)

7x (45) 

Every 1:00 for 10:00

Odd min: 3 Bar Muscle-ups

Even min: 5 Deficit HSPU 4"

For time: (4:50)

6-9-12-9-6

Calories on The Assault Bike

Pull-ups 

7:00p
Entire workout completed on a hill of aprox 7% grade

Warm-up

1x 20yrd Flamingo

1x 20yrd Quad Flamingo

1x 20yrd Knee Hug

1x 20yrd Walking Lunge

1x 20yrd Toe Touch Shuffle

Drills

3x 20yrd sKip

3x 10yrd High Knee + 10yrd Stride

3x 10yrd Butt Kick + 10yrd Stride

3x 10yrd Shuffle Rt + 10yrd Shuffle Lt

Acceleration

3x 10yrd Stride + 10yrd Sprint

3x 10yrd Bounding + 10yrd Sprint

Sprint

5x10yrd Sprint

(Walk back recoveries)

5x 20yrd Sprint

(Walk back recoveries)

5x10yrd Back Pedal 

(Walk back recoveries)

Conditioning

3 rounds

Shuttle 10-10-20

(Walk back recovery)

Shuttle 20-10-10

(Walk back recovery)

Cool down 

1x 20yrd Flamingo

1x 20yrd Quad Flamingo

1x 20yrd Knee Hug

1x 20yrd Toe Touch Shuffle

Wednesday 9/14/16

Back Squat 
1x1 (275)
1x1 (315)
1x1 (365)
3x1 (405)

Clean + Hang Clean + Jerk 
1+1+1 (225)
1+1+1 (235)
1+1+1 (245)
1+1+1 (255)
1+1+1 (265)

Snatch Pull
3x3 (275)

 

Tuesday 9/13/16

10 rounds for calories: (106) 
:30 Assault Bike
:30 Rest 

 

Monday 9/12/16

Superset 
5 Bench Press (225/245/255/265/255/245/225)
5 Neutral Grip Pull-up (20/30/40/50/40/30/20)
(rest 1:30)

5 rounds:
10 Face Pulls (35)
10 Triceps Ext (35)
10 Plate Raise (45)
(rest 1:00)