V 37
9 sep
A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep @ 75-90%
B.
For time:
40 Calories of Rowing on Concept 2
30 Toes to Bar
20 Snatches (61/43 kg)
10 sep
A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps
Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.
B.
Three rounds for time of:
60 Double-Unders
15 Thrusters (43/29.5 kg)
10 Burpee Box Jump-Overs
11 sep
A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 –Wall-Facing Handstand Marching x 20 reps
Interval 2 –Wall Climb x 4 reps
Interval 3 –Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 –Ring Dips (with or without scaling option) x 12 reps
B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
12 sep
TABATA
13 sep
A.
In teams of two, alternating full rounds, complete five rounds each of:
10 Power Cleans (52/34 kg)
15 Shoulder to Overhead (52/34 kg)
20 Alternating Reverse Lunges (52/34 kg)
B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
15 sep
Five rounds for time of:
400 Meter Run
30 Push-Ups
20 Wall Ball Shots (9/6 kg)
10 Strict Pull-Ups
