WEEKLY PROGRAM

September 18, Monday

Strength

Back Squats (Day 2, Week 2 – session 6/12)
7 x 5 Reps @ 75% (+3-5 kg from last time!)

With a partner for time

3 Rounds
50 Cal. Bike
20 Squat cleans 80-50
50 Burpees

Cap time 25 minutes

 

September 19, Tuesday

Barbell

EMOM x 10 minutes
5 Power Snatches % 60 tng

Conditioning

Alternating Minutes x 20 minutes
Odd: 20-15 Calorie Row (Men/Women)
Even: 15 Toes to Bar

 

September 20, Wednesday

Strength

Back Squats
8 x 4 Reps @ 80% + 3-5 kg from last time

Conditioning

With a partner for time!

100 Burpee Box Jumps 60-50
100 Burpee Over Bar
100 Burpee 15 cm Touch

Cap time 20 minutes

 

September 21, Thursday

Strength

Alternating Minutes x 20 minutes
Odd: 10 Deadlifts 100-70
Even: 10 Strict HSPU

Conditioning

With a partner for time
4 Mile Bike
4 K Row
200 Burpees

Cap time 30 minutes

 

September 22, Friday

With a partner For time ( alternating rounds ) 1:1=work:rest

10-9-8-7-6-5-4-3-2-1 reps of
Muscle Ups
Squat Snatch 60-40

Cap time 30 minutes

Rest 10 minutes

Leggless rope climb

10 x 2 Reps (Rest as needed)
*This was just strength work, we alternated in a team of 4!

September 23, Saturday

Strength

Back Squat (Session 8/12)
10 x 3 reps @ 85% + 3-5 kg from last time

Conditioning

İn a team of 3;

10 Rounds For time

15 Calorie Row
15 Push Ups
3 Power Cleans 90-50

 

September 24, Sunday

Rest Day !!!

 

 

 

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