Monday 9/21
15 MINS for Quality (3-5 sets)
8 DB/KB Split Squats (per side) https://youtu.be/Butme9cnCJc
10 DB/KB Step Ups (per side) > DB/KB Front Squats
12 SL Glute Bridges (per side) https://youtu.be/yFNjwkUNIao
:30 Wall Sit > Bottom of Squat hold
*Rest 1-2 Mins between sets*
Then
“Interrupted Annie”
50-40-30-20-10
Double Unders
Sit-Ups
*E3MOM (starting at the 0:00 MIN)
15/10 Cals or 200m run
Tuesday 9/22
20 MIN Ascending Ladder
1,2,3,4,5……
KB/DB Snatch + OH Lunge (R)
KB/DB Snatch + OH Lunge (L)
KB/DB Squat + S2OH (R)
KB/DB Squat + S2OH (L)
(Optional: 200m effort between rounds)
Then
Core Circuit - Coaches Choice
Wednesday 9/23
EMOM30 (:50 work :10 transition)
MIN1: Max Cals
MIN2: Max Push-Ups
MIN3: Max Double Unders or Single Unders
MIN4: Max Pull-ups > Ring Rows
MIN5: Rest
Then
4 MIN Max Hollow Hold
*every time you break the hold do 10 Alt. Single Leg V-Ups
Thursday 9/24
15 MINS for Quality
Repeating Descending Ladder
Turkish Get-Up
3-2-1 (per side)
*ascending in weight*
Then
AMRAP15
15 Single Arm Russian Swings
9 Straight Leg no arm assist Turkish Sit Up (R) https://youtu.be/9nj34j-rTb0
(Mod to TGU Sit-Up)
3 Windmills (R) https://youtu.be/sRxHiYkieYE
(Mod using no weight)
*switch sides each round*
Friday 9/25
18 MIN
0:00 - 10:00
3 Rounds
10 Burpee Pull-Ups
15 Box Jumps
20 Wall Balls
10:00
Flat Loop
In Remaining Time:
Max Clean & Jerks
Saturday 9/26
8AM at Stage Fort Park - Coaches Choice
Sunday 9/27
8AM at Stage Fort Park - Coaches Choice