Workouts September 11 - September 16

Monday

Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups
A/ For Time
500m Row
40 Wall Balls
30 Pull Ups
20 HSPU
10 Burpees
-Rest 3 mins then repeat in reverse order

*18 Min Time Cap

Finisher
For Time
100 Sit Ups
 

Tuesday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups
A/E2M x 5
5 x Push Press @ 70% 3RM

EM x 9
B1/ 10 Bent Over DB Flyes
B2/ 10 x Behind the neck press
B3/ Rest

C/ 8 min
Tabata
Shoulder to Overhead 50/35
Deadlifts
Alternate between S2O & Deadlift until all 16 rounds are completed
for reps
 


Wednesday

Warm Up
Durante Core

A/ Skills
Rope Climbs
-J-Hook from box
-Jhook from Pull Up Bar

B/ 10 RFT
30 Double Unders
30 Squats
1 Legless Rope Climb
*20 min time cap
*Scale rope climbs height, then to legs, knee raises etc etc

https://www.boxrox.com/rope-climb/ 
 

Thursday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch
A/E2M x 5
5 x Front Squats @ 70% 3RM

B1/ DB KB Front Rack walking Lunges 20mtrs AHAP
B2/ 10-15 Kneeling Back Extension * Over Bench
AHAP

C/ AMRAP 7
10 American KBS 24/16
3 Bar Muscle Ups
 

Friday

Warm Up
Coaches Choice


A/ Teams of 3
For Time
50 Cal Bike
100 DB Cleans 50/35
50 Cal bike
100 DB Shoulder to Overhead
50 Cal Bike
100 DB Thrusters
*Partition as req

*36 min Cap
 

 

Saturday

RU Ok Day at CSP 8:30 - 9:30am
Car pool from the box at 7:50 am.

Ben Lambert