Monday 09.23.24
Clean & Jerk
10 Minute EMOM:
1 Power
“The Cali Bear”
Every :30 for 20 Minutes:
1 Power Clean & Jerk (225/155#)
Tuesday 09.24.24
Gymnastics Work
4 Sets for Quality:
12 Banded Straight Arm Lat Push Downs
8 Dynamic Kip Swings
Reps of Pull Gymnastic Options
* Pulling Options:
6-8 Slow Ring Rows
4-6 Strict or Banded Strict Pull-Ups
2-4 Bar Muscle-Ups
“Bama Baby Back Ribs”
16 Minute AMRAP:
36 Double Unders
12 Back Rack Alt. Lunges (115/75#)
6 Bar Muscle-Ups
Wednesday 09.25.24
“Up the Mississippi”
For Time:
40 Calorie Bike or Row
40 Russian KB Swings (70/53#)
30 Sit-Ups
20 Alt. DB Snatches (50/35#)
50 Calorie Bike or Row
50 Russian KB Swings
40 Sit-Ups
30 Burpees
60 Calorie Bike or Row
60 Russian KB Swings
50 Sit-Ups
40 Alt. DB Devils Press
Thursday 09.26.24
“Colorado Rockies”
3 Sets:
400 Meter Run
2/2 KB or DB Turkish Get-Ups (Athlete Choice)
10 Feet Elevated Ring Rows or DB Bent Over Rows (Athlete Choice)
10 Strict Handstand Push-Ups or Seated DB Strict Press (Athlete Choice)
200 Meter KB or DB Suitcase Carry (Athlete Choice)
1:00 Plank Hold
Friday 09.27.24
Back Squat
5×5
“Masshole”
4 Sets:
3 Minute AMRAP:
3 Up-Downs
6 Toes to Bar
9 DB Front Squats (50/35#)
Saturday 09.28.24
“Carolina Couple”
In teams of 2…
22 Minute AMRAP:
1 Ring Muscle-Up or Burpee Pull-Up
2 Hang Power Cleans (135/95#)
3 Shoulder to Overhead
4 Box Jump Overs (24/20″)
Sunday 09.29.24
“Hawaiian Aloha”
20 Minute AMRAP:
800 Meter Run
40 Push-Ups
20 Sumo Deadlifts (225/155#)
Finisher
2-3 Sets:
8/8 Single Leg Empty BB RDL
10-12 Hamstring Curls on MedBall
:45/:45 Side Plank