Workouts for 9/20 - 9/26


Monday 9/20


AMRAP20 for Quality

  • 3-5 Strict Pull-Ups > 10 Ring Rows > 10 Gorillla Row > Bent Over Rows

  • 10 Strict Press (BB, DB, or KB)

  • 15 Box Jumps > Step Ups or Lunges (per side)

The idea here is not to rush through this. Rest as you need to.


Then


EMOM5

:20 Push-Ups :40 Rest


Then


Core Circuit - Coaches Choice






Tuesday 9/21


EMOM12

MIN1: 8 Single Leg Deadlifts (R)

MIN2: :30 Hollow Hold

MIN3: 8 Single Leg Deadlifts (L)

MIN4: :30 Plank Hold


Then


3 Rounds

400m

20 Sit-Ups

10 Deadlifts

*Rest 1MIN between Rounds*


On Part 2: Move as fast as possible but do not lose form on the deadlifts. Choose a weight that is challenging but that you can do the deadlifts unbroken with proper form.






Wednesday 9/22



AMRAP20

CFCA Mile Run (Hill Loop to Flat or 1600m)

AMRAP in remaining time:

50 DU’s > 100 Single Unders

30 Air Squats

20 KB Swings


Keep moving through this as briskly as possible without sacrificing form. We still want movement standards of the Air Squats and Swings to be a priority. Swings should be done unbroken. Rest if you need to but as little as you have to.


Then


Core Circuit - Coaches Choice



Thursday 9/23


EMOM8

MIN1: HEAVY Farmer Carry to 2nd TP

MIN2: HEAVY Farmer Carry back to gym


You are only going 50m out and 50m back in so make it heavy. On the last minute, the carry will be a little longer as you will be bringing the KBs back to the gym and back to where you got them.


Then


EMOM Until Failure

MIN1: 1 Thruster + 1 Burpee

MIN2: 2 Thrusters + 2 Burpees

MIN3: 3 Thrusters + 3 Burpees

MIN4…...MIN5….etc


*Add 1 rep to each movement until you cannot finish within the minute. The weight for the thrusters should be in the moderate to light weight range. Thrusters can also be modified to a KB Headcutter (you won’t have to clean it each rep for today)




Friday 9/24


30-20-10-20-30

Alternating DB/KB Snatches

Sit-Ups (Option to do Plate Sit-Ups)

Cals (Row)


Then


Pull-Up Ladder to Failure

MIN1 1 Pull-Up

MIN2 2 Pull-Ups

MIN3 3 Pull-Ups

Add 1 rep each minute until you cannot do any more consecutive pull-ups.

(Bands are a great tool here)

MODS: Ring Rows x 3 for each minute.




Saturday 9/25


9AM - Coaches Choice



Sunday 9/26



AMRAP2 x 10 Rounds

100M Sprint

4 Devils Press > Burpees