Week of September 10, 2023

Monday
5 sets
5 reps at 80% of 3RM from last week Bench Press with Pause
Alternate with 8-10 Barbell Bent Over Row

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders

Wednesday
6 working sets
2 Snatches from the Blocks + 1 OH Squat - make sure to make contact at the hip and keep the bar close up your thighs!

3 rounds for time of:
50 Thrusters 35#
25 strict pull-ups
Run 800 meters

Thursday
Strength Circuit - 4-5 rounds
12-15 reps
Reverse Hyper
GHD Situp
Arnold Press
Tricep Extension

5 rounds for time of:
20 box jumps
25 kettlebell swings

Friday
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps

Rest as needed

For Time
Run 400m
1,000m Echo Bike
500m Row
1,000m Echo Bike
Run 400m

Week of September 3, 2023

We are starting new strength cycles this week! Let’s have fun with this new cycle!

Monday
5 sets
Work up to a heavy 3 reps of Pause Bench Press
Alternate with Barbell Bent Over Row

3 rounds for time of:
Kettlebell Farmers Carry, 53/35 lbs, 100 m
20 Box Jumps, 24/20 in

Wednesday
4 sets
3 Snatches from the Blocks - make sure to make contact at the hip and keep the bar close up your thighs!

5 rounds for time of:
Run, 400 m
12 Power Cleans, 95/65 lbs
8 Thrusters, 95/65 lbs

Thursday
Strength Circuit - 4-5 rounds
12-15 reps
Lat Pulldowns
DB Lateral Raises
Leg Extensions
Chest Supported Row

For Time
10-20-30-20-10
Over Shoulder Slam Ball Toss
Ball Slam
Cal Row

Friday
Sweaty Fridays are back! 2 Metcons of…
27-24-21-18-15-12-9 reps, for time of:
Double Under
Sit-up

Each for time:
Run: 4x 800 m

Rest 3 mins between efforts.