14/9
A.
Four sets of:
2 Tempo Front Squats + 4 Front Squats
Rest 2-3 minutes
Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric.
B.
Three rounds for time of:
30 Wall Ball Shots (9/6 kg)
15 Dumbbell Burpee Box Step-Overs (22,5/15 kg)
15/9
Tabata
16/9
Every 2 minutes, for 32 minutes (4 sets) for max reps of:
Station 1 – 20/15 Calories of Assault Bike + Max Reps Alternating Pistols
Station 2 – 400 Meter Run
Station 3 – 50 Double-Unders + Max Reps Toes to Bar
Station 4 – 15 Strict Pull-Ups
17/9
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk
Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today.
B.
For time:
60 Calories of Rowing
30 Ground to Overhead (61/43 kg)
15 Strict Handstand Push-Ups
Time Cap = 10:00 – please adjust loading or repetitions accordingly.
18/9
In teams of two, perform the following for time:
800 Meter Run (together)
immediately followed by…ten rounds, alternating each movement, of…
10 Dumbbell Hang “Clusters”
10 Burpees
10 Strict Pull-Ups
immediately followed by…
800 Meter Run (together)
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
19/9
Lag KM
20/9
A.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%
Reset the barbell every time on the floor…do not perform these touch and go.
B.
Every 7 minutes, for 21 minutes (3 sets) for times:
20/15 Calories of Assault Bike
30 m Walking Lunges with Farmer’s Hold (24/16 kg)
