Sept 9th
Warm Up:
3 Rounds
200m Run/Row
6 Strict Chin Ups
8 Goblet Squats
10 V-Ups
Strength:
1a) Front Squats 7x5 @65%
1b) DB Hip Thrust
2 Weighted Lunges 4x12 each leg
Conditioning:
21-15-9
Front Squats
KBS
Burpees (no pushup
Warm Up:
3 Rounds
200m Run/Row
6 Strict Chin Ups
8 Goblet Squats
10 V-Ups
Strength:
1a) Front Squats 7x5 @65%
1b) DB Hip Thrust
2 Weighted Lunges 4x12 each leg
Conditioning:
21-15-9
Front Squats
KBS
Burpees (no pushup
Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m
Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans
Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)