Monday, September 5th
WORKOUT
“SHARKS AND MINNOWS”
FOR TIME
200/175 Cal Row*
*Every 2:30 including 0:00, complete 10 Push-Ups + 10 Russian KB Swings (70/53)|(53/35).
(Score is Time)
FINISHER
6 SETS (:20 ON/ :10 OFF)
MOVT 1 – Single DB Crush Grip Curls
MOVT 2 – Alt. DB Heel Taps
-No Additional Rest b/t Sets-
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
Tuesday, September 6th
STRENGTH
10-10-8*
Front Squat
*Start Light and build to Moderate.
(Score is Weight)
Week 1 of 9
WORKOUT
AMRAP x 12 MINUTES
12 Alt. Back Rack Lunges (95/65)|(65/45)
24 Slam Balls (30/20)|(20/15)
12 Alt. Front Rack Lunges
24 Sit-Ups
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
FOR RECOVERY
2-3 SETS
1:00 EZ Row/ Bike
10 Alt. Groiners w/ Thoracic Twist
2:00 Foam Roll Quads
(No Measure)
Wednesday, September 7th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch
(Score is Weight)
Week 1 of 9
WORKOUT
1.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Power Snatches with Time Remaining (75% of 1-Rep Snatch)
-No Additional Rest b/t Sets-
(Score is Total Reps)
-Rest 2:00 b/t Part 1 & Part 2-
2.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)
-No Additional Rest b/t Sets-
(Score is Total Reps)
Thursday, September 8th
WORKOUT
EMOM x 28 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :20/:20 Single Arm Ring Rows
MIN 3 – :45 Up-Down Box Crawl Overs (30/24)
MIN 4 – :45 DB Slides (Athlete Choice, Moderate)
(No Measure)
Friday, September 9th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk
(Score is Weight)
Week 1 of 9
WORKOUT
AMRAP x 12 MINUTES*
12 Wall Balls (20/14)|(14/10)
36 Double Unders
*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).
(Score is Rounds + Reps)
