V 36
2 september
A.
Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean
Build to today’s heavy complex.
B.
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 50 Double-Unders
Minute 2 – 12 Toes to Bar
Minute 3 – 25 Push-Ups
3 september
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 @ 90%
Rest 2-3 minutes between sets.
B.
For time:
50/35 Calories of Assault Bike (or 60/40 on Row)
50 Pull-Ups
30 m Walking Lunges with KB/DB Farmer’s Carry (25/15 kg)
4 september
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 80%
B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 25/15 kg)
10 Single-Arm Dumbbell Push Press* (right side – 25/15 kg)
15 Ring Dips
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
5 sep
TABATA
6 september
In teams of two, complete the following for time:
800 Meter Relay Run
80 Double-Unders
60 Power Cleans (52/34 kg)
40 Box Step-Overs with Dumbbells (25/15 kg DBs)
800 Meter Relay Run
80 Double-Unders
60 Power Cleans (52/34 kg)
40 Box Step-Overs with Dumbbells (25/15 kg DBs)
800 Meter Relay Run
Only one member of the team may be working at a time.
8 september
A.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 1 rep @ 90-95% or more of 1-RM
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Squat Cleans (61/43 kg)
3 Burpee Box Jump-Overs
6 Hang Squat Cleans
6 Burpee Box Jump-Overs
9 Hang Squat Cleans
9 Burpee Box Jump-Overs
and so on…
