Monday, September 6th
SKILL
ON A 10:00 RUNNING CLOCK…
Practice J-Clamp Rope Climb Technique & Rope Ascents / Descents
(No Measure)
HERO WORKOUT
“SISSON”
AMRAP x 20 MINUTES*
1 Rope Climb
5 Burpees
200m Run
*Wear a vest if you have one.
https://vimeo.com/593859029/2ecfe8f624
Tuesday, September 7th
WORKOUT
5 ROUNDS FOR TIME
500/400m Row
10 Shoulder to Overhead (135/95)|(95/65)
10 Back Rack Reverse Lunges
(Score is Time)
https://vimeo.com/593858759/a1e4852e73
Wednesday, September 8th
WORKOUT
4 SETS
ON A 5:00 RUNNING CLOCK…
COMPLETE 2 ROUNDS
10 Ring Rows
20 Jumping Air Squats
30 Double Unders
Then Immediately Into…
Max Cal Bike in Time Remaining…
-No Additional Rest b/t Sets-
(Score is Total Calories)
FINISHER
“TABATA”
8 SETS (:20 ON /:10 OFF)
MOVT 1 – Push-Ups
MOVT 2 – Push-Up Plank
*Alt. Movements for 8 Sets Total.
(Score is Reps of Push-Ups)
https://vimeo.com/593858573/1d9df17c75
Thursday, September 9th
SKILL
3 SETS
3 Hang Power Cleans*
Then immediately Into…
5 Strict Hanging Knee Raise
+ 5 Kipping Knees to Chest
+ 5 Toes to Bar
-Rest 1:00 b/t Sets-
*Increase weight on Power Clean Each Set. Athletes can come down between movements.
(No Measure)
WORKOUT
FOR TIME
30 Toes to Bar
7 Hang Power Cleans (205/145)|(145/105)
10 Deadlifts
20 Toes to Bar
7 Hang Power Cleans
15 Deadlifts
10 Toes to Bar
7 Hang Power Cleans
20 Deadlifts
(Score is Time)
https://vimeo.com/593858399/92a48d65b7
Friday, September 10th
STRENGTH
10-8-6*
Tempo Back Squat or Tempo Front Squat**
*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.
**Tempo Per Set…
Set 1: (31X1)
Set 2: (21X1)
Set 3: (11X1)
WORKOUT
“SPEED DEMON”
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
(Score is Time)
https://vimeo.com/593858179/2cc2a20d96
Saturday, September 11th
HERO WORKOUT*
“9/11”
FOR TIME
2001m Run*
11 Box Jumps (30/24)|(24/20)
11 Thrusters (155/105)|(115/75)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row
*Original workout format attributed to CF BelAir.
**Athletes may start with either the run or the row and finish the workout with the other.
(Score is Time)
HSPU OPTION 1: Pike Push-Ups
HSPU OPTION 2: Barbell or DB Strict Press
