Weekly Focus
- Throughout September, we continue to highlight Hero workouts, honoring individuals who lost their lives
- Pump up yourself up for a mental and physical grind through a 3K row on Wednesday.
- Thursday we celebrate Coach Mario’s birthday with a team workout involving two of his favorite movements.
- We have a partner variation of the Hero workout Badger on Saturday as we round out this month’s focus.
- Sunday we have with a muscle-up and thruster couplet that will continue to develop your skills with the movements.
Monday, September 23rd
Workout
– SPICY – (RX)
AMRAP 15:
Double-KB front-rack carry (50 m) (35/53 lb)
10 burpees to target (12 in)
– MEDIUM –
AMRAP 15:
Double-KB front-rack carry (50 m) (26/35 lb)
10 burpees to target (6 in)
– MILD –
AMRAP 15:
Single-KB goblet carry (50 m) (18/26 lb)
10 burpees
Strength
Turkish Get Up
Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.
Tuesday, September 24th
Workout
– SPICY – (RX)
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (35/50 lb)
1:00 hand-release push-ups
1:00 bike calories
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
– MEDIUM –
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (20/35 lb)
1:00 hand-release push-ups
1:00 bike calories
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
– MILD –
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (10/15 lb)
1:00 push-ups from the knees
1:00 bike calories
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
Wednesday, September 25th
Workout
– SPICY – (RX
For time:
3,000-m row
– MEDIUM –
For time:
2,000-m row
– MILD –
AMRAP 12:
Max-meters on the rower.
Skill Work
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
Thursday, September 26th
Workout
– SPICY – (RX)
For time:
50 synchronized wall-ball shots
30 cleans, 135/95 lb.
50 synchronized wall-ball shots
20 cleans, 185/135 lb.
50 synchronized wall-ball shots
10 cleans, 225/155 lb.
Men throw a 20-lb. ball to 10-ft. target
Women throw a 14-lb. ball to 9-ft. target
– MEDIUM –
For time:
50 synchronized wall-ball shots
30 cleans, 95/65 lb.
50 synchronized wall-ball shots
20 cleans, 135/95 lb.
50 synchronized wall-ball shots
10 cleans, 155/105 lb.
Men throw a 14-lb. ball to 9-ft. target
Women throw a 10-lb. ball to 9-ft. target
– MILD –
For time:
50 wall-ball shots (total)
30 cleans, 15 lb.
50 wall-ball shots (total)
20 cleans, 35 lb.
50 wall-ball shorts (total)
10 cleans, 45lb.
Men throw a 8-lb. ball to the wall
Women throw a 6-lb. ball to the wall
Friday, September 27th
Skill Work
Pre-workout:
Every 2:00 for 5 sets:
3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull
– Build in load if the technique is sound.
Workout
– SPICY – (RX)
For time:
50 deadlifts (65/95 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.
– MEDIUM –
For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-armpits.
– MILD –
For time:
30 deadlifts (35/45 lb)
30 sumo deadlift high pulls
– Every minute including the start, complete 5 hanging knee raises.
Saturday, September 28th
Workout
Partner Badger
– SPICY – (RX)
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
– MEDIUM –
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
– MILD –
3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Sunday, September 29th
Strength
Thruster
Pre-workout:
EMOM 8:
1 thruster
– Build in load.
– From the floor.
Workout
– SPICY -(RX)
5 rounds for time:
5 muscle-ups
5 thrusters (105/155 lb)
– MEDIUM –
5 rounds for time:
3 jumping muscle-ups
5 thrusters (65/95 lb)
– MILD –
5 rounds for time:
3 muscle-up transitions
5 thrusters (35/45 lb)
