Week of September 24, 2023

Monday
Part A
5 sets

5 reps at 80% of 3RM from last week Bench Press with Pause

Alternate with 8-10 Barbell Bent Over Row OR Chest Supported Row Machine

For time:
50 GHD sit-ups or V-Ups
40 dumbbell snatches, alternating
30 pull-ups
20 push-ups
10 cleans

Wednesday
Snatch Complex
5-6 sets
1 Hang Power Snatch + 2 Hang Squat Snatch

For Time
30 Bodyweight Back Squats (reduce the load to complete these in ~3-4 sets)
1,000m Row

Finisher
Tabata - 4 min
Sumo KB Deadlifts
Lunges

Thursday
Strength Circuit - 4-5 sets
10 Deadlifts
7 Ab Rollouts with deadlift bar
10 Russian Step Ups
7 Skull Crushers

20min AMRAP
1km Bike
12 Back Squats
15 PVC Situps

Friday
Sweaty Fridays!
Part A
4km Bike for time

Part B
15 min AMRAP
25 Ball Slams
50 Double Unders
25 DB Shoulder to Overhead
50m Slam Ball Carry

Part C
6 min AMRAP
30s Plank with Knee Tucks
8 Supermans
6 Pullups
4 Burpees

Week of September 17, 2023

Monday
Part A
5 sets

5 reps at 80% of 3RM from last week Bench Press with Pause

Alternate with 8-10 Barbell Bent Over Row

Part B
Long Helen
5 Rounds
400m Run or 500m Row
21 KB Swings
12 Pullups

Wednesday
6 working sets
1 Power Snatch from Blocks
1 Squat Snatch from Blocks
1 OH Squat

4 RFT
750m row
9 Power Clean & Jerks
12 Wall Balls

Thursday
Strength Circuit
14-18 Reps
Bulgarian Split Squat/leg
Nordic Hamstring Curls
Back Attack
GHD Situp

4 Intervals
4 min AMRAP + 1 min Rest
6 DB Shoulder to Overhead
6 DB Deadlift
6 Burpees
6/side DB Snatches

Friday
Sweaty Fridays!
For Time
5 Rounds of Cindy [5 Pullups, 10 Pushups, 15 Air Squats]
5 minutes to establish a heavy deadlift
5 Rounds of Cindy

Rest as needed

AMRAP 8
7 V-Ups
10 Ball Slams
13 Double Unders