Monday 9/05
Conditioning:
5 Power Sets
10-8-6-4-2 Box Squat
rest 0:30
5 Seated Box Jumps
rest 0:30
5 Burpee Pull-Overs
rest 0:30
20/16 Calorie Bike
2:00 – 3:00 Rest
Tuesday 9/06
Strength:
3 x 8-12 Dumbbell Incline Press
8ea Dual KB Single Leg RDL
heavier bp than last, lighter on RDL since sl variation
Conditioning:
10 Minutes
Every Minute on the Minute
6-8 Knee Tuck / Toes to Bar
6-8 Kettlebell Swing G/Y, R/G
30 Double Unders / 50 Jump Rope
Wednesday 9/07
Conditioning:
2 Rounds, 1:00 b/w efforts, 2:00 b/w rounds
5:00
50 Dumbbell Front Rack Lunge 30/20, 50/35
Max Distance Row in time remaining
5:00
800 Meter Run
Max Kettlebell Swings G/Y R/G in time remaining
5:00
2 Rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
Max Calorie Bike in time remaining
Thursday 9/08
Strength:
6 Rounds
Every 2:00
1 Clean Pull w/ slow ecc.
2 Clean, power or squat
AND
0:30 L-Hang or 0:30 Plank
Conditioning:
15:00 Time Cap
400 Meter Run w/ Partner
50 Push Press 95/65, 135/95
400 Meter Run w/ Partner
40 Squat Cleans
400 Meter Run w/ Partner
30 Clean and Jerk
Friday 9/09
Strength:
3 Sets
12ea Deficit Split Squat
8ea Gorilla Row
0:30 Hollow Hold
Conditioning:
20 Minutes, Every Minute on the Minute
Minute 1: 15 Sprawls
Minute 2: 0:45 Wall-Sit
Minute 3: 20 Russian Kettlebell Swing
Minute 4: 0:45 Front Leaning Rest (rings)
Minute 5: 4 Turkish Get-Ups Y/B, G/Y
Saturday 09/10
Conditioning
Teams of 3, 40:00 Time Cap
2 Rounds
400 Meter Sled Push 45/35
100 Calorie Bike
20 Rope Climbs
100 Calorie Bike
Sunday 09/11
Conditioning:
Heroes of 9-11
Run 2 Miles
23 Muscle-Ups
343 Air Squats
37 Deadlift 1.5x/1x bodyweight
2,996m Row/Ski / 4 mile bike / 2 mile run