Workouts for 9/13 - 9/19

Monday 9/13


5 Rounds

1MIN Rope Climbs

1MIN Tire Flips

1MIN DB Snatches (alt arms as needed)

1MIN Cals

1MIN Rest


Then


Core - Coaches Choice



Tuesday 9/14



100 Cals

directly into…..


3 Rounds of

400m Run

30 KB Swings

30 Box Jumps

directly into……


100 Calorie Row


45MIN cap



Wednesday 9/15



E3MOM15

2 Power Cleans

2 Front Squats

2 Jerks


Then


AMRAP10 (ascending reps)

2 Hang Power Cleans

2 Burpee Pull-Ups

4 Hang Power Cleans

4 Burpee Pull-Ups

6 Hang Power Cleans

6 Burpee Pull-Ups

………..


Core - Coaches Choice



Thursday 9/16



AMRAP15

Max Rep Single Arm KB Swings to failure (aka you noticeably lose power in the swing)

Max Rep TGU to failure (aka you noticeably lose stability in the get up)

Switch sides each round.


Then


5-4-3-2-1

Renegade Makers

50-40-30-20-10

Double Unders > Single Under x 2




Friday 9/17



15 MINS for Quality

Push Press

5-5-3-3-1-1


Then


AMRAP20

10 Hang Power Snatches (no more than 95/65#)

5 Rounds of Cindy

400m


1 Round of Cindy =

5 Pull-Ups

10 Push-Ups

15 Air Squats




Saturday 9/18


9AM - Coaches Choice




Sunday 9/19



Coaches Choice