Monday, August 28th
Strength
Bench Press
3×10*
Workout
2 SETS
AMRAP x 9 MINUTES
15/12 Cal Bike
12 Sit-Ups
9 Push-Ups*
*Option for Knee Push-Ups
-Rest 2:00 b/t Sets-
(Score is Lowest Rounds + Reps)
Tuesday, August 29th
Strength
EMOM x 8 MINUTES*
MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch**
MIN 2 – 3-5 Reps of Gymnastics Pulling Skill
*Start light and build slightly past workout weight. Complex is meant to be unbroken.
**Option for Hang Power + Deep Power Snatch
**Gymnastics Pulling Options…
Pull-Ups
Chest to Bars
Jumping Ring Muscle-Up
(Score is Weight)
Workout
Amanda
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Wednesday, August 30th
Skill
Metcon
1.) EMOM x 6 MINUTES
MIN 1 – :15/:15 Single Leg Single Unders
MIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single Unders
MIN 3 – Rest
-Short Rest b/t P1 & P2-
2.) EMOM x 6 MINUTES
MIN 1 – :30 Jump Rope Practice*
MIN 2 – Rest
*Jump Rope Options:
Single-Single-Double Unders
Double Unders
Triple Unders
Crossbody Single Unders
(No Measure)
Week 9 of 9 Gymnastics Cycle
Workout
Metcon
1.) ON AN 10:00 RUNNING CLOCK…*
120 Double Unders (200 Single Unders)
60/50 Cal Row
30 Burpees Over Rower
-Rest w/ Time Remaining-
Into…
2.) 4 ROUNDS FOR TIME*
30 Double Unders (50 Single Unders)
15/12 Cal Row
8 Burpees Over Rower
(Score is Total Time)*
*Part 1 is 10:00 Running Clock. Immediately at the 10:00 mark, all athlete will start Part 2. Those that finish P1 before 10:00, rest until the 10:00 mark. For scoring, take time from the first portion and add it to the time of the second portion. Do NOT include the rest with time remaining from portion one. Ex: P1 one takes 8:00 and P2 two takes 6:13, total time = 14:13.
Thursday, August 31st
Strength
Overhead Squat
3×10*
Workout
EMOM x 20 MINUTES
MIN 1 – 15 Toes to Bar
MIN 2 – 20 Wall Balls (20/14)
MIN 3&4 – Max 25ft Shuttle Runs*
MIN 5 – Rest
*Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.
(Score is Reps of Shuttle Runs)
Friday, September 1st
Strength
Power Clean
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Power Clean
Workout
Elizabeth
21-15-9
Clean, 135# / 95#
Ring Dips
Saturday, September 2nd
Partner Workout
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
400m Run**
60 Box Jumps (30/24)
80 Back Rack Alt. Lunges (Athlete Choice)
100 Sit-Ups
*P1 works while P2 rests. 400m Run is completed together, all other work is split as needed.
**Each 100m counts as 1 Rep.
(Score is Rounds + Reps)
