Monday 9/20
AMRAP20 for Quality
3-5 Strict Pull-Ups > 10 Ring Rows > 10 Gorillla Row > Bent Over Rows
10 Strict Press (BB, DB, or KB)
15 Box Jumps > Step Ups or Lunges (per side)
The idea here is not to rush through this. Rest as you need to.
Then
EMOM5
:20 Push-Ups :40 Rest
Then
Core Circuit - Coaches Choice
Tuesday 9/21
EMOM12
MIN1: 8 Single Leg Deadlifts (R)
MIN2: :30 Hollow Hold
MIN3: 8 Single Leg Deadlifts (L)
MIN4: :30 Plank Hold
Then
3 Rounds
400m
20 Sit-Ups
10 Deadlifts
*Rest 1MIN between Rounds*
On Part 2: Move as fast as possible but do not lose form on the deadlifts. Choose a weight that is challenging but that you can do the deadlifts unbroken with proper form.
Wednesday 9/22
AMRAP20
CFCA Mile Run (Hill Loop to Flat or 1600m)
AMRAP in remaining time:
50 DU’s > 100 Single Unders
30 Air Squats
20 KB Swings
Keep moving through this as briskly as possible without sacrificing form. We still want movement standards of the Air Squats and Swings to be a priority. Swings should be done unbroken. Rest if you need to but as little as you have to.
Then
Core Circuit - Coaches Choice
Thursday 9/23
EMOM8
MIN1: HEAVY Farmer Carry to 2nd TP
MIN2: HEAVY Farmer Carry back to gym
You are only going 50m out and 50m back in so make it heavy. On the last minute, the carry will be a little longer as you will be bringing the KBs back to the gym and back to where you got them.
Then
EMOM Until Failure
MIN1: 1 Thruster + 1 Burpee
MIN2: 2 Thrusters + 2 Burpees
MIN3: 3 Thrusters + 3 Burpees
MIN4…...MIN5….etc
*Add 1 rep to each movement until you cannot finish within the minute. The weight for the thrusters should be in the moderate to light weight range. Thrusters can also be modified to a KB Headcutter (you won’t have to clean it each rep for today)
Friday 9/24
30-20-10-20-30
Alternating DB/KB Snatches
Sit-Ups (Option to do Plate Sit-Ups)
Cals (Row)
Then
Pull-Up Ladder to Failure
MIN1 1 Pull-Up
MIN2 2 Pull-Ups
MIN3 3 Pull-Ups
Add 1 rep each minute until you cannot do any more consecutive pull-ups.
(Bands are a great tool here)
MODS: Ring Rows x 3 for each minute.
Saturday 9/25
9AM - Coaches Choice
Sunday 9/26
AMRAP2 x 10 Rounds
100M Sprint
4 Devils Press > Burpees
*1MIN Rest between Rounds*
*Begin each round where you left off
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