314 Week of 9/23
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MondayTuesdayWednesdayThursdayFridaySaturday
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9/239/249/259/269/279/28
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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 PullupsStrength2 Rounds
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10 x Squat + Reach10 Russian Twists w/WB20 Situps10 Dips5 Rounds10 Pullups
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20 x Alternating Lunge + Reach10 KBS10-20 Pushups
10 Hip Extensions or Good Mornings
10 Dbl R. KBS10 Pushups
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Quadruped Hydrants + Hip Circles - 10 x Direction
5-10 Pullups10 Air Squats10 Dbl KB Front Squat10 Situps
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Cossack Squat - 10 per SideStrength
10 KB Single Leg RDL (10/leg)
10 Air Squats
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20-40 Duck Walk Steps5 RoundsEnduranceCardio Weightlifting10 Dbl KB Strict Press
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10 KB Snatch/Side800m Run21 Push Press 95/65Workout
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Strength
10 Bottoms Up KB Press in Squat (5/side)
100 Air Squats21 Calorie RowPartner WorkoutBy Ben Bergeron
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Back Squat800m Run15 Push Press 135/852 Rounds
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1 x 10 with empty barWorkout15 Calorie Row400m Sled Push2015 REGIONAL ATHLETES
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1 x 5 @ 50%2 RoundsWorkout9 Push Press 165/115400m Sled Drag100 Rounds For Time of:
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1 x 5 @ 60%50 KBS 50/3514 Minute AMRAP9 Calorie Row400m Farmer's Carry 70/531 Strict Deficit HSPU, 6/4″
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1 x 3 @ 70%75 Situps10 Pullups400m Stone Carry2 Squat Cleans, 155/105
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3 x 8 @ 72.5 - 75%100 Double Unders10 OHS 75/55 ADV 95/65Workout3 Burpees
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3 Minute Rest10 Pushups4 Minute Clock
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Workout10 Box Jumps 24/2020 Wall Balls 20/142015 OPEN ATHLETES
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"Master Splinter" From CFNECashout20 WB Situps100 Rounds For Time of:
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3 Rounds4 Minute Tabata Plank Hold20 Lunges Holding WB1 Strict HSPU
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400m Run4 Minute Tabata Hollow RocksAMRAP Deadlift 155/1052 Squat Cleans, 135/95
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12 Burpee Box Jumps 24/201 Minute Rest3 Burpees
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15 Thrusters 95/65Repeat for 3 Rounds
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- Scale to 40 minute AMRAP
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- Alternate rounds with a partner
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- Scale weights and movements
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