Monday 8/30
“Helen”
3 Rounds
400m Run
21 KB Swings (American)
12 Pull-ups
Then
EMOM12
MIN1: 10 Weighted Glute Bridges (medball, plate)
MIN2: 15 Plate Sit-Ups
MIN3: 10 Burpee Med-ball Slams https://youtu.be/wt4hy-LUyA8
MIN4: 16 Russian Twists (R+L =1 rep) (32 total)
Then
Accessory Work:
Accumulate 25 Banded Face Pulls
Accumulate 25 Pallof Presses (per side)
Accumulate 25 Lat pull-downs
Tuesday 8/31
DB Front Foot Elevated Reverse Lunge https://youtu.be/vdqe8gJfa7g
3 x 10-12 reps (split reps per side)
Supinated Grip BB Bent-over Row https://youtu.be/-RKleSwzDc0
3 x 10-12 reps
Alternate between the movements each round.
Then
AMRAP8
5 T2B
10 SA KB Swing
20 DU (40 singles)
Then
Tabata x 4 (8 tabatas each)
Hollow Rock
Flutter Kicks
Seated Leg Lifts (up & down)
Seated Leg Lifts (side to side)
*Rest 1MIN between each movement*
Wednesday 9/1
15MIN to work to a heavy set of 3 Bench Press
Then
EMOM20 (5 Rounds)
MIN1: Max KB Swings
MIN2: Max KB Push Press [:30 (R) / :30 (L)]
MIN3: Max KB Goblet Squats
MIN4: Rest
*Challenge yourself with the max reps and try to stay consistent every round*
Thursday 9/2
1 Mile Run
50 DB Snatches (25/25)
50 Burpees Box Jumps
50 Pull-Ups (Kips ok!) > Ring Rows
50 DB Front Squats
1 Mile Run
*45MIN Cap
Modify the reps as you need to. Lower them or break up the reps (ie: 5,5,5,5 x 10 rounds etc)
Friday 9/3
Teams of 2-3
3 Rounds for Time
30 Cals
30 Hang Squat Cleans
400m Run (run together)*
100 Wall Balls
400m Run (run together)*
30 Burpees**
30 Deadlifts
Spice it up?
*Pass a Med Ball back and forth*
**Burpees over BB or other equipment used for DL**
45MIN cap
Saturday 9/4
9AM - Coaches Choice
Sunday 9/5
EMOM16
MIN1: 4 Alt Single Arm Man Makers + 8 Jump Overs*
MIN2: 4 Alt Single Arm Devil Press + 8 Jump Overs*
*jump overs = over DB and back*
Then
6 Rounds for Time
60 Double Unders > 120 Single Unders
30 KB Swings
15 Burpees
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