September 20-26th programming!

Monday

EA Warm up

A) Back Squat 4×5

65/70/75/80

B) Front squat 3×5 @ 65

Metcon – 3 rounds for time

15 cal row

12 Power Snatch 95/65

9 Burpees

Tuesday

Buy in – 2 Rounds

15 Push ups / 10 KB High Pull each side / 1 min supinated hang / 20 Plank up downs

A) Bench Press 5-3-1-5-3-1-1-1

5@80, 3@90, 1@95, 5@85, 3@95, 1s @ 97,100,100+

Metcon – 3RFT

25 DB Push Jerks

50 Double Unders

25 DB Box Step ups

50 Double Unders

Wednesday

Buy in – Snatch Burgener warm up

A) Snatch – Build to a 1rm

B) Clean and Jerk – Build to a 1rm

Buy out – 3 rounds

40 Flutter kicks

10 /side side plank crunches

10 /side Paloff Press

Thursday

Buy in – 3 Rounds

10 Goblet Squats / 10 Glute Bridge / 10 Face Pulls / 5 Squat Jumps

A) Back Squat – Build to a 1 RM!!

Metcon – For time

40 Wall Balls (20/14)

48 Medball Reverse lunges (hold ball at chest)

40 Wall Balls

Friday

If you didn’t do Thursday to day is the day to do it

if you did it yesterday ——>

Buy in – 2 Rounds

20 cal bike / 30 Mountain Climbers / 10 Samson Lunge

mobility – 1 min each Seated twist / seated forward fold / chicken wing

6 Round EMOM

a) 25 sit ups

b) 12 DB z-press

c) 5 high box jumps

d) 30 second HS hold

e) 30 sec speed skater

f) rest

Saturday

pick your day!

September 20, 2021

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