314 Week of 9/2
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MondayTuesdayWednesdayThursdayFridaySaturday
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9/29/39/49/59/69/7
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WarmupWarmupWarmupWarmupWarmupWarmup
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5 Minutes Foam Roll2 Rounds2 RoundsSpealler WarmupMatt Chan Warmup400m Run
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- Back, Glutes, Hams, Hips, Quads500m Row400m Run2 RoundsSpealler Warmup
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1 Minute Sit in Squat10 KB SDHP20 Air Squats10 PullupsWorkout2 Rounds
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10 x Squat + Reach10 Russian Twists w/WB20 Situps10 Dips200 Pushups10 Pullups
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20 x Alternating Lunge + Reach10 KBS10-20 Pushups
10 Hip Extensions or Good Mornings
- 400m Run Every Break
10 Pushups
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Quadruped Hydrants + Hip Circles - 10 x Direction
5-10 Pullups10 Air Squats10 Situps
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Cossack Squat - 10 per SideStrengthCashout10 Air Squats
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20-40 Duck Walk Steps5 RoundsEnduranceCardio Weightlifting5 Rounds
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10 R Single Arm Russian Swing5 RoundsFrom CFNEBarbell Bicep Curl 21sWorkout
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Strength10 L Single Arm Russian Swing200m Run"Squeaky Clean"Manion
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Back Squat10 R. Bottoms Up KB Press10 Burpee Box Overs3 Rounds7 Rounds
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1 x 10 with empty bar10 L Bottoms Up KB Press- 2 Minute Rest400m Run400m Run
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1 x 5 @ 50%7 Power Cleans 95/6529 Back Squats 135/95
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1 x 5 @ 60%WorkoutWorkout7 Hang Squat Cleans
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1 x 3 @ 70%5 Rounds10 Minute AMRAP7 Squat CleansVariation
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1 x 1 @ 80%20/15 Calorie Row10 OHS 75/55- Adv 115/8510 Rounds
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1 x 1 @ 85%20 Alternating DB Clean 50/3510 Pullups200m Run
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1 x 15 @ 70%20 Box Jumps 24/2030 Double UndersWorkout10 WB
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20 Hanging Knee Raises Adv - 10 T2B
"Diane"10 KBS 53/35
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Workout21-15-910 Goblet Squats
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"Cindy Wants a 6-Pack"Deadlift 225/155
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20 Minute AMRAPHSPU
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5 Pullups
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10 Pushups
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15 Air Squats
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20 Situps
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