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Workouts for Thursday, September 13th - Friday, September 14th - Saturday, September 15th

Workouts for Thursday, September 13th - Friday, September 14th - Saturday, September 15th

"A dream doesn't become a reality through magic; it takes sweat, determination and hard work." - Colin Powell 

Thursday, September 13th 

Strength: EMOMx10

Even: 5 -10 Strict Pull-Ups or Ring Rows

Odd: 5 - 10 HSPUs or DB Strict Press


Conditioning:

3 Rounds for Time

400m Run

15 DBall Ground to Shoulder (100/70)

*SX = 70/50

*BG = 50/30

*Stimulus: Keep a Strong Pace Throughout...Avoid Redlining


10:00am HITT Class

12 Minute EMOM (3 Rounds)

- High knees

- Alternating DB Squat to Curtsy Lunge

- Burpee Tuck jumps

- Rest


12 Minute EMOM (3 Rounds)

- DU/Singles

- DB Renegade Rows With Pushup

- V-Ups

- Rest


12 Minute EMOM (3 Rounds)

- DB Snatch

- Med ball Leg-Overs

- Wall balls

- Rest


Friday, September 14th

Strength: E2MOM x 12 

3 Snatches

*Can Be Any Combination of Hang, Power or Squat.

Start around 40%1RM and Build to a Heavy Triple


Conditioning:

3 Rounds for Time

250m Row

10 OH Squats (115/75)

10 Burpees Over Bar

*12 Minute Cap

*Stimulus: Pace Should Be Fast, While Maintaining a Solid Base for the OHS


Saturday, September 15th 

Conditioning: 

4 Rounds for Reps:

40 Seconds Work/20 Seconds Transition


Goblet Squats (53/35)

KB Swings (53/35)

Push-Ups

Sit-Ups

Box Jumps (24/20)

Rest

*SX = 35/26, 20/12

*BG = 26/18, 12/12

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