September 19-23, 2016 | "Weekly Workouts"

Friday, September 23, 2016
Strength:
Rack Jerks 3x5 at 80%
WOD:
~75 Kettlebell Swings 53/35
~1 Mile Run
~75 Step Ups 24"/20"

Thursday, September 22, 2016
Strength:
Back Squat 5x3 at 70%
WOD:
12 Minute AMRAP
~20 Thrusters 75/55
~Double Unders (75 reps for the fellas, 55 reps for the ladies)
Can the guys keep up with the girls today?
Have fun! :)

Wednesday, September 21, 2016
Strength:
Hang Power Clean
20 Minutes to work up to a heavy double
WOD:
3 Rounds
~1 Minute of Wall Balls
~1 Minute of Knees to Elbows
~1 Minute of Burpees
Score is total reps accumulated.

Tuesday, September 20, 2016
Strength:
Front Squat
20 Minutes to work up to a heavy single
WOD:
10 Minute AMRAP
~10 Box Jumps 24"/20"
~5 Handstand Pushups
~10 Walking Lunges

Monday, September 19, 2016

Strength:
Power Clean
20 Minutes to work up to a heavy set
WOD:
"Helen"
3 Rounds for time
~400 meter run
~21 Kettlebell Swings 53/35
~12 Pullups

Web Design by Foreman Creative