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Weekly Workouts 9/24 – 9/29

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Monday 9/24

Warm up – 2-3 Sets of:

1:00 Soft Tissue Prep

.5 Mile Bike

6-8 Squat Press out @ 3131

15 Scapular Push up

8+8 Thoracic Spine Twist

Part 1 – 4 sets of:

4-6 Front Squat @ 2111; add weight each set.

Rest 30sec

6-8 Strict Chin up @ 3011

Rest 60sec

Part 2 – 15 Min AMRAP:

5 Overhead Squat @ 135/95

10 Toes 2 Bar

15 Cal Row

Tuesday 9/25

Warm up – 2-3 Sets of:

1:00 Soft Tissue Prep

:30 sec Goblet Squat Hold

:30 sec Prayer Stretch

5+5 Front Rack Step up w/ empty barbell

Power Clean + Front Squat + Jerk @ progressive weight

Part 1 – 4 sets of Power Clean + Push Press

Part 2 – 2×3 Clean Shrug Pull (all reps form floor) @ heavy weight

Part 3 – 4 sets of:

:30 max reps double unders

:30 sec rest

:30 sec max cal bike

:30 sec rest

Wednesday 9/26

Warm up – 2-3 Sets of:

1:00 Soft tissue prep

30 sec pronated hang

5+5 Half Kneeling Bottoms up press

5+5 Single Arm KB Swing

Part 1 – 15 Minutes for Quality:

1+1 Turkish Get up

50’+50’ Farmer Carry

1 Strict Pull up

Part 2 – 20 Minutes for Quality:

2 Stone/Dball over shoulder

4 HSPU

6 Box Jump @ 30/24”

150m Ski @ Increasing paces

Thursday 9/27

2-3 Sets of:

20sec Samson stretch

20sec pigeon stretch

10 Primal Pull through + Push up

300m Row OR .4 mile Bike @ increasing paces each round

Part 1 – Aerobic Intervals – 8 sets of:

3:00 Row or Bike @ prescribed pace

2:00 Rest/ Rest Walk

PACING: Bike – average rpm +6-7; Rower – average 500m pace -6-7sec. Each interval should be pretty identical!

Friday 9/28

Warm up – 2-3 Sets of:

1:00 Soft Tissue Prep

200m Ski

5+5 Bottoms up Press

5+5 Reverse Lunge

30sec Pronated Hag

5 Heavy KB Swings

Part 1 – 4 sets of:

4-6 Sumo Deadlift @ 2111; add weight each set

Rest 30sec

6-8 Dips (any style) @ 2111

Rest 60sec

Part 2 – 6 sets of:

8+8 1-arm KB Swing @53/35lb

5-10-15 suicide sprint

Rest :30 sec

Saturday 9/29

Warm up – 3 sets of:

30 sec supinated hang

10 Crab position rocks

6 Slow Burpees

Part 1 – With a Partner, For time:

20 Clean and Jerk @ 135/95

10 Rounds of Cindy

20 Clean and Jerk @ 135/95

10 Rounds of Cindy

20 Clean and Jerk @ 135/95

Part 2 – 3-4 sets of a 100’ Front loaded stone carry @ moderate weight