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26
Sep

Wednesday

By: Richie Leave a Comment

“Gwen”
Clean and Jerk
15-12-9
* touch and go at floor. Using same weight across (about 55-65% of 1RM)

25
Sep

Tuesday

By: Richie Leave a Comment

“Under Fire”
For Time:
400m Run
50 Double Unders
15 Toes to Bar
15 Pull- Ups
400m Run
50 Double Unders
12 Toes to Bar
12 Pull-Ups
400m Run
50 Double Unders
9 Toes to Bar
9 Pull-Ups

24
Sep

Monday

By: Richie Leave a Comment

“Last Legs”
TEAMS OF 3
0:00-5:00 Max Front Squats
5:00-10:00 Max Calorie Row
10:00-13:00 REST
13:00-18:00 Max Back Squat
18:00-23:00 Max Calorie Bike

Squat Loads Increase every 30 Reps:
FRONT SQUAT:
115/80
135/95
155/105 (AMRAP)

BACK SQUAT:
155/105
185/135
225/155 (AMRAP)

23
Sep

Sunday

By: Richie Leave a Comment

“High Gear”
18 Minute AMRAP:
21/15 Calorie Bike/ Or Row
18 Jumping Lunges
15 AbMat Sit-Ups
12 Hand-Release Push-ups

22
Sep

Saturday

By: Richie Leave a Comment

“Adderall”
0:00-10:00
1 Mile Run
Max Clean and Jerks (135/95)

-Rest 3:00-

10:00-20:00
800m Run
Max Power Snatches (115/80)

-Rest 3:00-

23:00-27:00
400m Run
Max Thrusters (95/65)

21
Sep

Friday

By: Richie Leave a Comment

“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

20
Sep

Thursday

By: Richie Leave a Comment

Strict Press
Heavy Set of 1

Push Press
Heavy Set of 3

Push Jerk
Heavy Set of 5

“Nonstop”
AMRAP 8:
10/7 Calorie Bike
10 Wallballs (20/14)

19
Sep

Wednesday

By: Richie Leave a Comment

“Dead Meat”
For Time:
1 Mile Run
100 Double Unders
30 Deadlifts (185/135)
800 Meter Run
50 Double Unders
20 Deadlifts (185/135)
400 Meter Run
25 Double Unders
10 Deadlifts (185/135)

18
Sep

Tuesday

By: Richie Leave a Comment

8 Minute Handstand Push-up skill work

“Jacked Up”
21 Power Clean (95/65)
21 Hand Release Push-ups
200m Run
15 Power clean
15 Hand Release Push-ups
200m Run
9 Power Clean
9 Hand Release Push-ups
200m Run

17
Sep

Monday

By: Richie Leave a Comment

Turkish Get-Up
Build to a Moderate Load on Each Arm

“E-Brake”
3 Rounds:
400 Meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike/ Or Row