Week of September 19th 2016

Monday, September 19th 2016

 

A.

“Murph”

For time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.



 

Tuesday, September 20th 2016

 

Barbell cycling

 

A.

Work up to a heavy set of 12 Hang Power Cleans

 

B.

Work up to a heavy set of 12 Push Jerks

 

C.

Work up to a heavy set of 30 sec. Plank

 

Barbell cycling is a method of cycling the barbell through the prescribed range of motion as quickly and efficiently as possible.  The techniques we use to perform heavy lifts or 1 rep max lifts, may not be exactly the same as the technique to maximize our efforts for something like “Grace”, “DT”, “Randy”, “Isabel” etc.

 

Wednesday, September 21st 2016

 

A.

3 Rounds for time

20 KB Swings 24/16kg

20 Box Jumps 24/20”

20/15 Cal. Assault Bike

rest 90 sec.

*change order of exercises each round


 

B.

3 Rounds for time

21 Wall Balls 20/14lbs

15 DB Hang Cleans to Overhead 35/25lbs

9 Deadlift 245/165lbs

 

Thursday, September 22nd 2016

 

A.

5 Rounds

14 Walking Lunges

14 HSPU’s

14 Walking Lunges

14 T2B

 

B.

Work up to a heavy set of 30 sec. Side Plank on each side

 

Friday, September 23rd 2016

 

A.

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

 

B.

Work up to a heavy set of 30 sec. Front Rack Hold


 

Saturday, September 24th 2016

 

A.

Work up to a heavy set of 12 Power Snatch

 

B.

For time

20 Pull Ups

50 Clean and Jerk 75/53lbs

20 Pull Ups

50 Thrusters 75/53lbs

20 Pull Ups

 

Sunday, September 25th 2016

 

A.

EMOM for 20 min.

(1) - 15/10 Cal. Assault bike

(2) - 12 Burpees

 

B.

Work up to a 6 RM Deficit HSPU

Oleksiy Dakhno