Thursday Sep 22nd, 2022

September 22, 2022 / By j0ssy

Friday

STRENGTH
3 SETS
5 KB Goblet Lunge-Lunge Squats*
:15 Max Cal Bike SPRINT
 
-Rest 2:00 b/t Sets-
 
*Start Light and Build to a Moderate Weight. 1 Rep = 1 Lunge L + 1 Lunge R + Squat.
BENCHMARK WORKOUT
“REDLINE”
 
3 SETS
15-10-5
Front Squats
Cal Bike
 
-Rest 1:30 b/t Sets-
 
*Cal Option…12-8-4
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Tuesday Sep 20th, 2022

September 20, 2022 / By j0ssy

Wednesday

 

STRENGTH
3 SETS
8 Strict Press @ 65% of 3-Rep*
 
*Superset each set with 10/10 Banded High to Low Woodchops.
 
 
WORKOUT
AMRAP x 8 MINUTES
50 Double Unders
12 Slam Balls
9 Push Press
 
-Rest 2:00-
 
AMRAP x 8 MINUTES
15 Slam Balls
12 Push Press
30 Double Unders
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Monday Sep 19th, 2022

September 19, 2022 / By j0ssy
STRENGTH
PART 1) EVERY 2:00 x 6 SETS*
2 Power Cleans
+
2 Hang Power Cleans
*Build every other set, up to workout weight.
PART 2) EMOM x 6 MINUTES
MIN 1 – Row*
MIN 2 – 50m EZ Run
**ROUND 1: 26 s/m
ROUND 2: 28 s/m
ROUND 3: 30+ s/m
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 50m Run + 6 Hang Power Cleans
MIN 2 – Max Distance on Row
MIN 3 – Rest
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Sunday Sep 18th, 2022

September 18, 2022 / By j0ssy

Monday

STRENGTH
EVERY 4:00 x 3 SETS
10/10 Front Rack Front Foot Elevated Split Squats*
15 Banded Tricep Push-Downs
20 Feet Elevated Glute Bridge-Ups
-Rest with Time Remaining-
*Start with empty barbell and option to build to workout weight.
WORKOUT
FOR TIME*
30 Hand Release Push-Ups
50 Toes to Bar
70 Front Rack Alt. Lunges  or DB lunges
Every 1:30, Perform 5 Up Downs over the Bar
*Partition Reps as Needed.
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Friday Sep 16th, 2022

September 16, 2022 / By j0ssy

Saturday

Teams of 3
8:00
-100/80 cal bike
-Max sled in remaining time
 
2:00 rest
 
8:00
-100/80 cal bike
-Max wall balls in remaining time (up to 30/20)
 
2:00 rest
 
8:00
-100/80 cal bike
-Max sled in remaining time
 
This is a team interval workout. One athlete works at a time, partition the reps any way you choose.
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