23.9.2019 – Monday
a) 10,8,6,4,2 reps
Back squats (start at 60% and climb up to a heavy double)
*ME chin ups between the sets
Scaled: 3 sets
6-8 front squats (climbing)
max chin over bar hold
b) Amrap 10 Min
1 Wall ball
1 Burpee
2 wall balls
2 burpees
3 Wall balls
3 Burpees…….
Rx+ 30/20 ball
24.9.2019 – Tuesday
a) 6 sets
3 Rep bench press (start @ 75% and climb up to a heavy triple)
*10-12 single leg romanian Kb deadlifts/side between sets
b) For time
90 double unders
30 db burpee deadlifts 22,5/15
90 double unders
20 db burpee Deadlift 22,5/15
90 double unders
10 db burpee Deadlift 22,5/15
90 double unders
Rx+30/22,5
Scaled:
90 sec Assaultbike above 500/400 W
30 db burpee deadlifts 15/10
90 sec Assaultbike above 500/400 W
20 db burpee deadlifts 15/10
90 sec Assaultbike above 500/400 W
10 db burpee deadlifts 15/10
90 sec Assaultbike above 500/400 W
25.9.2019 – Wednesday
a) 6 sets for quality (30sec on/30sec off)
max alt. pistols
max inverted ring rows
scaled box pistols, ring rows
b) Amrap 12min
2,4,6,8,10,12 etc reps
box jump overs 24/20″
toes to bar
wall balls 20/14
Rx+30/24 box & 30/20 Ball
scaled kipping leg raises
26.9.2019 – Thursday
a) 5 sets
5 sumo deadlifts @70-80%
ME stationary dips after each set
rx+ ring dips
scaled bench dips
b) 21,15,9 reps for time
push press 40/30
sumo deadlift high pulls 40/30
burpees over the bar
Rx+50/35
27.9.2019 – Friday
“Badger”
3 rounds for time
30 squat cleans 40/30
30 pull ups
800m run
*compare to 12.09.2016
Scaled:
3 rounds for time
30 medball cleans 20/14
30 banded pull ups
800m run
28.9.2019 – Saturday
in teams of 2 for time
30/30cal bike/row
100 ball slams 35/20
30/30cal bike/row
100 bear hug slam ball lunges 35/20
30/30cal bike/row
100 burpees over the slam ball
30/30cal bike/row
100 synch.slam ball sit ups
30/30cal bike/row
29.9.2019 – Sunday
a) 3 sets for quality
10-12 seated db press AHAP
10-12 db bent over rows AHAP
20-24 side plank raises per side
b) For time
25,20,15,10,5 reps of
Kb swings 24/16
Abmat sit ups
rest 3min
then
5,10,15,20,25 reps of
Abmat sit ups
goblet squats 24/16
RX+: 32/24 kilo
Scaled: 16/12 kilo
