Workouts for the Week Sept 11th – 16th

No workout notes this week guys, we’ll be back next week!  If you’re not sure how to attack the workout grab your coach and ask.  The worst thing you could do is go light and work your tail off till the clock runs out.  Sizzle like bacon and you’re doing it right.

Monday, September 11th

Conditioning

V1:40/20r on the Rower

 

Workout

As Many Rounds as Possible in 12 Minutes

10 KB Overhead Squats (1.5/1)

15 Toes to Bar (15 abmat situps)

30 Double Unders (40 singles)

 

Tuesday, September 12th

Strength

1 Power Snatch + 1 Hang Squat Snatch

6 x 1 @ 70-75%

 

Workout

21-15-9

Hang Snatch (115/75)

42-30-18

Wall Balls

 

Wednesday, September 13th

Strength

Power Clean + Push Jerk

3 @ 60%

3 @ 70%

3 @ 75%

2 @ 80%

 

Workout

800m Run

30 Calorie Row

25 Barfacing/barbell Burpees

15 Squat Clean Thrusters (115/75)

*Courtesy of Ben Bergeron

 

Thursday, September 14th

As Many Rounds as Possible in 18 Minutes

400m Run

2 Rope Climbs

12 Handstand Pushups (15 Pushups)

 

Friday, September 15th

With a Partner

10 Rounds

4 Front Squats (205/145)

8 KB Snatch (1.5/1)

20 Calorie Row

-into-

40-30-20-10

Chest to Bar Pullups

Barbell Burpees

Alternating Pistols

 

Saturday, September 16th

With a Partner in: 15 Minutes

1 Mile Run together

-then with time remaining-

As Many Reps as Possible

Alternating Bear Complex (95/65)

 

*Bear Complex=1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press