Week of Sept 24th

Week of Sept 24th, 2018

Week 2of 4 - New Strength Set “Squat Alotta”
This strength set will be a 4 week squat program. We will squat 2x a week (Front & Back).  You will complete 6 sets of 2 reps (6x2) at 80% of your 1RM. This can be scaled appropriately if you are unable to complete a full depth squat in excellent form at 80%.
 

Monday:

Strength: Back Squat 6x2
WOD: 21-15-9 (5min time cap)
Pull-ups
Push Press (95/65) RX+(115/80)
At the 5min mark begin….
21-15-9
Power Snatch (95/65) RX+(115/80)
Burpees
Fitness: 21-15-9
Ring Pulls
Push Press (65/45)
21-15-9
Power Snatch (65/45)
Burpees

Tuesday:

Strength: Power Clean 6x2 @80% of 1RM
WOD: AMRAP 15
1 Rope climb - increase by 1 each round
3 Deadlifts (225/155) - increase by 3 each round
5 TTB - increase by 5 each round
Fitness:
2  Ring Pull - increase by 2 each round
3 Deadlifts (135/95) - increase by 3 each round
5 Hanging Knee Raises - increase by 5 each round

Wednesday:

Strength:  Work Your Weakness - Pick a weakness and let’s work on it for the next four weeks!
WOD: 5 Rounds - 1 min each station
AAB Cals
KBS (24/16)
Box Jumps
Walking Lunges
Rest

Thursday:

Strength: Front Squat 6x2
WOD: EMOM 20min
Min 1 - 3 Clean & Jerk
Min 2 - 3 Pull-ups, 2 C2B(RX) +1 Bar MU (RX+)
Fitness:
Min 1 - 3 Clean & Jerk
Min 2 - 3 Ring pulls, 2 Jumping Pull-ups

Friday:

Strength: Bench 8-6-4-2
WOD: 3 Rounds
400m run
40 WBS (20/14)
Fitness:
200m run
25 WBS (14/10)

Saturday - Relay Style - Teams of Three

Partner 1 completes af fast as possible then the next person goes
AMRAP 10min
50 Double Unders
5 Burpees
10 KBS
Rest 2 min
AMRAP 15
400m run together
5 DB Hang Clean & Jerk each arm (synchro)

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