Workouts for 9/25-9/30/2017

Monday, September 25

STRENGTH/SKILL

Back Squat 3x5 @ 80% of 2RM OR Find 5RM 

CONDITIONING

"Christine"
3 Rounds for Time:
    500m Row
    12 Deadlift (Bodyweight)
    21 Box Jumps (24/20")


Tuesday, September 26

STRENGTH/SKILL

3 Super Sets:
    Max Bar Hang
    1 Min Max Double Unders
Rest 2 min between rounds

CONDITIONING

Tabata Tuesday:
    KB Swings (53/35)
    KB Snatch, left arm (53/35)
    V-ups
    KB Snatch, right arm (53/35)
    Push Ups


Wednesday, September 27

STRENGTH/SKILL

3 Super Sets:
    10/side DB Single Arm Bent Over Row
    3 Reps Ab Wheel
Rest 2 min between sets

CONDITIONING

"All Ball"
5-10-15-20-25-20-15-10-5:
    Wall Balls (20/14#)
    Med Ball Cleans
    Med Ball Sit Ups


Thursday, September 28

STRENGTH/SKILL

Press 3x5 @ 80% of 2RM OR Find 5RM 

CONDITIONING

"Panic Breathing"
In Teams of 2, 20 Min for Max Meters:
    P1. 200M Row
    P2. Double KB Front Rack Hold
(5 Burpee Penalty for Dropping KB while partner is rowing)

*Compare to November 15, 2016


Friday, September 29

CONDITIONING

3 Rounds for Time:
    100M Farmer's Carry (53/35#)
    30 Double Unders
    15 Plate Sit Ups (25/15#)
    5 Dumbell Curtis P's (35/25#)
Rest 2 min between rounds


Saturday, September 30

CONDITIONING

8:30a Advanced

"St. Helens"
    15 Power Cleans (155/105#)
    30 Toes to Bar
    30 Box Jumps (30/24")
    30 Wall Balls (As heavy as possible)
    30 Push Press (95/65#)
    30 Double Unders
    15 Thursters (155/105#)
    30 Pull Ups
    30 Burpees
    50 OH Walking Lunges (45/25#)
    
10a

Partner "St. Helens"
2 Rounds for Time:
    15 Power Cleans (125/85#)
    30 Toes to Bar
    30 Box Jumps (24/20")
    30 Wall Balls (20/14#)
    30 Push Press (45/35#)
    30 Double Unders
    15 Thursters (125/85#)
    30 Pull Ups
    50 OH Walking Lunges (35/15#)