About the week
- Throughout September, we continue to highlight Hero workouts, honoring individuals who lost their lives in the line of duty.
- Athletes will test mobility and gymnastics prowess on Monday as we kick off the week with a quick overhead squat and ring dip couplet.
- On Wednesday, we have the Hero workout Alexander in honor of Staff Sgt. Alexander G. Povilaitis, who was killed in action on May 31, 2012, in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device.
- Push through Pushy Gwen on Thursday and challenge yourself to go for larger sets of heavy push press reps.
- Finally, we round out the week with bike efforts in combination with static holds.
Monday, September 9th
Strength
Pre-workout
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.
Workout
“Horse Shoe”
– SPICY – (RX)
AMRAP 10:
6 overhead squats (105/155 lb)
9 strict ring dips
– MEDIUM –
AMRAP 10:
6 overhead squats (75/115 lb)
9 strict toe-assisted ring dips
– MILD –
AMRAP 10:
6 overhead squats (35/45 lb)
9 jumping ring dips
Tuesday, September 10th
Workout
“Strategy Is For Squares”
– SPICY – (RX)
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
– MEDIUM –
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 max-reps toes-to-bars
– Rest 3:00 between intervals.
– MILD –
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 knees raises
– Rest 3:00 between intervals.
Wednesday, September 11th
Workout
“Alexander”
5 Rounds for Time
31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)
Thursday, September 12th
Skill Work
Pre-workout
3 sets:
7 push presses
– Build to workout weight or slightly over.
Workout
“Pushy Gwen”
– SPICY -(RX)
15-12-9 reps for load:
Push press
– MEDIUM –
15-12-9 reps for load:
Push press
– MILD –
15-12-9 reps for load:
Push press
Friday, September 13th
“My Diamond Shoes Are Too Tight”
– SPICY – (RX)
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (35/45 lb)
200m = 1 Rep
*Every 200m complete 8 Plate Ground to Overheads.
– MEDIUM –
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (25/35 lb)
200m = 1 Rep
*Every 200m complete 8 Plate Ground to Overheads.
– MILD –
On a 30:00 clock, complete as many
reps as possible of:
Plate carry or medicine ball (10/15 lb)
200m = 1 Rep
*Every 200m complete 8 Med Ball Ground to Overheads.
Saturday, September 14th
Workout
“Why Though?”
– SPICY – (RX)
In Teams of 2 complete
9-12-15-18-21-24 reps for time of:
Suitcase KB reverse lunges (53/70 lb)
Kipping chest-to-bar pull-ups
Burpee box jumps (24/30 in)
– Use one kettlebell.
Split work between Partners. 24 minute cap.
– MEDIUM –
In Teams of 2 complete
6-9-12-15-18-21 reps for time of:
Suitcase KB reverse lunges (35/53 lb)
Kipping pull-ups
Burpee box jumps (20/24 in)
– Use one kettlebell.
Split work between Partners. 24 minute cap.
– MILD –
In Teams of 2 complete
3-6-9-12-15-18 reps for time of:
Suitcase KB reverse lunge (26/35 lb)
Ring rows
Burpee box step-ups (12/20 in)
– Use one kettlebell.
Split work between Partners. 24 minute cap.
Sunday, September 15th
Workout
“Hold Please…”
– SPICY – (RX)
4 rounds for time:
10/15-cal bike
:30 accumulated dead hang hold
10/15-cal bike
:30 accumulated handstand hold
10/15-cal bike
:30 accumulated ring support hold
– MEDIUM –
4 rounds for time:
8/12-cal bike
:30 accumulated dead hang hold
8/12-cal bike
:30 accumulated handstand hold
8/12-cal bike
:30 accumulated ring support hold
– MILD –
4 rounds for time:
6/9-cal bike
:15 accumulated toe-assisted dead hang hold
6/9-cal bike
:15 accumulated pike hold
6/9-cal bike
:15 accumulated toe-assisted ring support hold
