September - 2018

012819 Monday

012419 Thursday

012319 Wednesday

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092718 Thursday

Warm up: Stretch Strength: Front Squat 2x4 @ 75% 2x3 @ 80% 2x2 @ 85% Conditioning: 200m run, 21 Power Snatch (95/65) 200m, 21 OHS 200m, 15 Power Snatch 200m, 15 OHS 200m, 9 Power Snatch 200m, 9 OHS

092618 Wednesday

Warm up: Stretch Strength: Deadlift 3x3 @ 80% 3x2 @ 85% 3x1 @ 90% Stamina Conditioning: 100 Wall Balls for Time (20/14) *Every minute on the minute 6 T2b

092518 Tuesday

Warm up: Stretch Conditioning: A) 3RFT 75 Dbl Unders 20 Kipping HSPU B) 4RFT 400m Run 15 SDHP (95/65) 9 Burpee Box Jump overs (24/20) **Extra credit 50 Bench Press repetitions (155/105) Every time your break, 10 GHD Sit ups

092418 Monday

Warm up: Stretch Strength: EMOM x 12min Min 1-6: 1 high Hang Snatch + 1 Hang Snatch + 1 Power Snatch Min 7-12: 3 OHS Conditioning: 5RFT 14 Pull ups 7 Clusters (115/75) *cluster- squat Clean thruster

092118 Friday

Warm up: Stretch Conditioning: 0:00-10:00min 2K Row then Max Clean & Jerks (135/95) in remaining time 10:00min-13:00min Rest 13:00-20:00min 1K Row then Max Power Snatch (115/75) in remaining time 20:00-23:00min Rest 23:00-27:00min 500m row then Max Thrusters (95/65) in remaining time *You May run the equivalent to row

092018 Thursday

Warm up: Stretch Conditioning: 5RFT 15 KB swings (70/45) 15 Hand release push ups Skill: OHS 15-12-9-6-3 (building. Unbroken each set) Dbl unders 50-40-30-20-10 (unbroken) Super set and rest as needed between rounds. Not for time

091918 Wednesday

Warm up: Stretch Strength Squat Cleans Min 1-2-3 : 3 Squat Cleans (60%,65%,70%) Min 4 rest Min 5-6-7 : 2 Squat Cleans (75%,80%,85%) Min 8 rest Min 9-10-11 : 1 Squat Clean (90%) Conditioning; 3RFT 27/21 Cal row 21 T2B 15 Burpee Box jump overs

091818 Tuesday

Warm up: Stretch Strength: DB Bench press 3x10 DB overhead press 3x10 GHD sit ups 3x15 *superset each Conditioning: For time 400m run “Fran” 400m run

091718 Monday

Warm up: Stretch Strength: Back Squat 10-10-10 (building) Back Ext 3x10 (weighted) Conditioning: 3RFT 400m run 20 DB Snatches (50/35) 20/15 Cal Assault bike

091418 Friday

Warm up: Stretch Strength: Work up to a Heavy set of 8 reps Back Squat Conditioning: 2RFT 30 Back Squats (135/95) 30 Bar facing burpees

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