Monday, September 10th - Saturday, September 15th

Keep you eye on the schedule for new open gym times coming the following week. Time to PARTY!

 

Monday

 

(A) Hang Power Snatch + Power Snatch - 10 x (1 + 1) OTM

 

(B) Back Squat - 10 minutes to build to a heavy set of 6, then 85% (of 6RM) x 6 x 2

 

(C) 6 minutes Assault Bike - 5m20s minutes at a constant pace, + 40s sprint

 

 

Tuesday

 

(A1) Close Grip Bench Press - 4 x 4 @31X1

(A2) Strict Pull ups - 4 x 6 - 8

 

 

(B) 10 x OT2M

  • 12 push ups
  • 14 db snatch

 

 

(C) Ring row hold - 3 x 18 - 20s

 

Wednesday

 

(A1) Strict toes to bar - 3 x 15

(A2) Hollow hold - 3 x 30s

(A3) Russian twists - 3 x 20

 

(B1) 3 x 30 ABMAT sit -ups or 3 x 20 GHD sit-ups

(B2) Weighted plank - 3 x 40s

 

(C) 25 minute time cap

  • Row 1k
  • 2 miles assault bike
  • Run 800m
  • 500m ski erg
  • Row 500m
  • 1 mile Assault bike
  • Run 400m

 

Thursday

 

(A1) Barbell Reverse Lunge - 3 x 6/each

(A2) Single Arm Dumbbell Push Press - 3 x 6/each

 

(B)  5 rounds

  • ï15 wall ball
  • ï50 double unders

 

 

(C) Side plank - 3 x 40s/each

 

Friday

 

  1. Deadlift + Power Clean + Hang Power Clean - 5 x (2 +2 + 1)

 

(B) 4 rounds

  • 12 burpees
  • 15 KBS
  • run 200m

 

(C1) V ups - 3 x 20

(C2) FLR - 3 x 35s

 

Saturday

OT90s x 6

9/5 cal AB + 10 DB Hang Clean and Jerk

Rest 4

OT90s x 6

9 Deadlift + 7 Hang Power Clean + 5 Shoulder to Overhead 

[<=115/75 – be CONSERVATIVE with weight!]

Rest 4

OT90s x 6

100m run + 5 burpees + 5 pull ups/ring row

*if at any point you fail to make the reps within time, REST next 90s then start at that number again.