16/9
A.
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 3 reps @ 32X1
Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.
B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (9/6 kg)
10 Toes to Bar
5 Burpee Box Jump-Overs
17/9
In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Dumbbell Hang Cleans (22,5/15 kg)
(rest station)
20 Pull-Ups
(rest station)
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.
18/9
A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 3 minutes between sets.
B.
For time:
1000 Meter Row
100 Double-Unders
50 Alternating Dumbbell Snatches (22,5/15 kg)
19/9
Tabata
20/9
In team of two, three rounds for time of:
Partner A Rows 500 Meters while Partner B performs a 30 m Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
immediately followed by…
Partner B Rows 500 Meters while Partner A performs a 30 m Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
immediately followed by...
Both Partners A and B run 400 Meters (together)
———–
One full round requires that both partners row 500 meters, perform 30 m of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 90 m, and runs 1200 meters.
21/9
10.00 Lag KM. Kom och heja på våra grymma medlemmar som gör upp om placeringarna i årets Lag KM. Första start 10.00
22/9
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press
Station 4 – 15 SDHP
Station 5 – Rest
