314 Week of 9/30
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MondayTuesdayWednesdayThursdayFridaySaturday
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9/3010/110/210/310/410/5
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WarmupWarmupWarmupWarmupWarmupWarmup
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Spealler WarmupSpealler WarmupSpealler WarmupSpealler WarmupSpealler WarmupSpealler Warmup
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3 Rounds3 Rounds3 Rounds3 Rounds3 Rounds3 Rounds
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5-10 Pullups5-10 Pullups5-10 Pullups5-10 Pullups5-10 Pullups5-10 Pullups
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5-10 Pushups5-10 Pushups5-10 Pushups5-10 Pushups5-10 Pushups5-10 Pushups
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10 Hip Extensions on GHD10 Hip Extensions on GHD10 Hip Extensions on GHD10 Hip Extensions on GHD10 Hip Extensions on GHD10 Hip Extensions on GHD
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10 Situps10 Situps10 Situps10 Situps10 Situps10 Situps
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10 Air Squats10 Air Squats10 Air Squats10 Air Squats10 Air Squats10 Air Squats
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- Goal is to increase pullup and pushup form and capacity
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StrengthStrengthPartner WorkoutWorkout
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Back SquatPush PressOlympic LiftingHandstand Skill Work400m Tire FlipTommy Mac
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1 x 10 with empty bar5-5-5-5-5Hang Power SnatchHeadstand Hold400m Run Every 8 Minutes2 Rounds For Time
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1 x 5 @ 50%- Increase as able5-3-3-2-1-1- Work to hold for 20 seconds12 Burpees
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1 x 5 @ 60%
- Focus on push press not push jerk
Hang Power Clean Handstand Hold Against Wall12 Thrusters (115/75 lb)
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1 x 3 @ 70%5-3-4-3-1-1
- Work to hold hollow position for 20 seconds
12 Burpees
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2 x 10 @ 72.5 - 75%Workout- Focus on catch positionSlow, Controlled HSPU Negative12 Power Snatches (115/75 lb)
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16 Minute AMRAP
- Work up to 5 controlled reps, kickup each time
12 Burpees
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Workout30 SitupsWorkoutStrict HSPU12 Push Jerks (115/75 lb)
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21-15-920 Alt DB Snatch 50/35From CFNE- Start with multiple mats, and decrease12 Burpees
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OH Lunges 95/6510 Burpee Box Overs 24/20“Workaholic”Kipping HSPU
12 Hang Squat Cleans (115/75 lb)
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T2B3 Rounds:- Start with multiple mats, and decrease12 Burpees
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Box Jumps 30/2421/15 Calorie Row
12 Overhead Squats (115/75 lb)
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15 Chest to Bar Pull-upsWorkout
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Directly Into…200-400-800-400-200
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3 Rounds:Meter Run
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21 Kettlebell Swings (53/35)
20-35-50-35-20
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15 Thrusters (95/65)Air Squats
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50-75-100-75-50
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Double Unders
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