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Workouts for Thursday, September 6th - Friday, September 7th - Saturday, September 8th

Workouts for Thursday, September 6th - Friday, September 7th - Saturday, September 8th

"Nothing is as important as passion. No matter what you want to do with your life, be passionate." - Jon Bon Jovi 

Thursday, September 6th 

Strength: E2MOM x 12 (6 Sets)

Sets 1 & 2: 6 Back Squats + 3 Front Squats

Sets 3 & 4: 4 Back Squats + 2 Front Squats

Sets 5 & 6: 2 Back Squats + 1 Front Squat

*Start Around 50% 1RM Front Squat and Build From There


Condtioning:

3 Rounds For Time

10 D-Ball Squat Cleans

100m D-Ball Carry


RX = 100/70

SX = 70/50

BG = 50/30

*15 Minute Cap

Stimulus: Quality Movements at a Steady Pace


10:00am HIIT Class: 

4 Rounds

40 Seconds On/20 Seconds Off

- Double Unders/Singles

- DB Thrusters

- Push-Ups

- KB Swings

- Box Jumps

- KB/DB Static Hold

- Mountain Climbers

- KB Reverse Lunges

- Rest


Friday, September 7th 

Conditioning:

Every 6 Minutes for 30 Minutes (5 Rounds)

60 Double Unders

30 Box Jumps (24/20)

20 KB Swings (70/53)


*Score = Fastest and Slowest Rounds

SX = 2x Singles, 20/12, 53/35

BG = 1x Singles, 12/12, 26/18

*Stimulus: Sprint Each Round. Pick Movements and Weights that Allow You to Finish Each Round in 3 - 4 Minutes


Saturday, September 8th 

Conditioning:

In Teams of 2 (1 Working/1 Resting)

10 Rounds

8 Burpees Over Bar

8 Hang Power Snatch (95/65)

8 HSPUs

Right Into:

10 Rounds

8 Burpees Over Bar

8 DB Snatch (Choose Weight)

8 Push Press (95/65)


SX = 65/45, Push-Ups

BG = 45/35, Push-Ups


 


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