Week of September 24

Monday 9.24

*Kettlebell*

NO KETTLEBELL CLASS- 6am is OPEN GYM ONLY!

*Functional Movement*

3x10 Reverse Grip Strict Press

5-6 Sets
8/8 Single Arm Arnold Press- tall kneeling
12 Rower Body Saw
:45 Weighted Chair Hang

3 Rounds
12 Clapping Push Ups
20 Pistols
15 Ring Rows

*CrossFit*

Power Snatch 3-3-2-1-1-1

5 Rounds
12 Thrusters (105/80)
300m Run
5 Pull Ups
10 Push Up
15 Air Squat

*Strength*

Build to Heavy
3 Hang Snatch + 3 OHS

Back Squat
4x3 @75%

4 Sets
10 Sandbag Squats
40m Sandbag Carry

Tuesday 9.25

*Functional Movement*

For Time

1 Big Lap

2 Sets
5 Squat Broad Jumps
10m Shuttle
5 Squat Broad Jumps
10m Shuttle
20/20 Side Plank Reach Through
15 TNG KB Swings

7 Rounds
1 Wall Walk
3 Strict Chest to Bar

*CrossFit*

Bench Press
5-5-5-5

7 Rounds
7 Toes to Bar
14 American Swings (53/35)
21 Double Unders

Wednesday 9.26

Functional Movement*

Banded Deadlift
5x8 at 65%

3 Sets Hard
10/10 Loaded Bulgarian Split Squat
20 Skaters
1:00 Wtd Plank

2 Sets
250m Row
:30 Rest
400m Run
:30 Rest
250m Row
1:30 rest

*CrossFit*

Row 2x500m
rest 3:00

For Time
400m Run
30 Burpees
400m Run
30 Box Jumps
400m Run
30 Wall Balls (20/14 to 10ft)

*Strength*

Build to Max
3 Power Cleans + 3 Push Press + 3 Thrusters

4x3 Clean Grip Deadlift @120% of Clean

5 Sets
20 Cal Row
1 Min Rest

Thursday 9.27

*Kettlebell*

10 sets every :45
4 DBL Cleans
4 DBL Push Press

Build to Heavy 5 Rep Barefoot Front Squat

4 Sets
10 Front Squat at 60% of above
5 Perfect Chin Ups

*CrossFit*

Run 2x1000m

rest 6:00

3 Rounds
4 Wall Walks
7 Deadlifts (315/225)
14 Knees to Elbow

*Strength*

5 Sets
2 Muscle Snatch + 2 Snatch Balance
*all sets at same weight

5 Sets
High Hang Clean + 3 Front Squats
*all sets at same weight

800m Farmers Carry (53/35)

Friday 9.28

*Kettlebell*

Sots Press- Clean Grip

3x3

EMOMx10
Odd:4/4 TNG Snatch
Even: 5 Ring Dips
-build from last week

5 Sets
15 army Crawlers
12 Russian Swings

*Functional Movement*

3 Sets
12 Supermans
3 Front Squat moderate weight- 3 second bottom pause

5 Sets
300m Run
8 DB Russian Swings
20m Overhead DB KB Carry
8 DB KB Snatch
1:00 Rest

*CrossFit*

3-3-3-3
Front Squat

"Jackied"
1000m Row
50 Hang Clusters (45/35)
30 Chest to Bar Pull Ups

Saturday 9.29

*Functional Movement*

3 Sets
8/8 Chainsaw Row
12 Alt Plank Ups

4 working sets
12 Unbroken Strict Chest to Bar
3 Heavy Pendlay Rows

12 Minute AMRAP
2 Rope Climbs
14 Power Cleans (you pick weight)
5 Tall Box Jumps (Build)

*CrossFit*

Tabata:
Burpees

5 Rounds
30 Double Unders
20 Power Snatch (75/55)
10 Ring Dips

*Strength*

Weekly Make Up

Sunday 9.30

*CrossFit*

Partner Designed Workout

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