Monday, September 24th
Workout: Every Minute on the Minute for 30 Minutes
Even – 1 Round of “Cindy”
Odd – 15/12 Calorie Row
Cindy = 5 Pullups, 10 Pushups, 15 Air Squats
*If you aren’t finishing rounds with the rep scheme, scale back to something you can finish within a minute, even if barely. Another good rep scheme could be 3/8/10 or you could do fewer calories on the row if need be. Move well and squat deep!
Tuesday, September 25th
Strength/Conditioning: Every Minute on the Minute for 10 Minutes
3 Man Makers (35/20)
Workout: As Many Rounds as Possible in 18 Minutes
7 KB Thrusters (1.5/1)
2 Rope Climbs (8 dips)
*Eat your Wheaties and wear your big boy/girl pants. If you’re climbing the rope make sure to wear some longer socks…rope burn is no fun in the shower. Make sure the thrusters are in control and something you can most likely do unbroken.
Wednesday, September 26th
Touch and Go Clean and Jerks
Workout: For Time - With a Partner, Relay Style
10 Rounds of “DT+”
9 Hang Cleans
6 Push Jerks (185/135)
*Today’s strength is more like cardio; focus on your breathing as you cycle the barbell. The workout is designed to be heavy but shouldn’t be taking over two minutes per round. Choose a weight that’s challenging but you can maintain speed with throughout the workout.
Thursday, September 27th
Workout: As Many Rounds as Possible in 9 Minutes
6 DB Snatch (50/35)
20 Double Unders (40 singles)
*Bacon Sizzle Thursday…go hard and don’t look at the clock!
Friday, September 28th
Work up to a Heavy Hang Snatch Double for the day
Workout: For Time
40 Toes to Bar
30 Handstand Pushups
20 Burpee Box Jump Overs
10 Squat Snatch (165/115)
*Today’s strength allows you to prep for the workout; at the end we should be very close to hitting whatever weight we decide to use in the workout. Toes to bar should not be done in singles except for the last few if necessary. Keep moving and see how fast you can knockout this chipper.
Saturday, September 29th
Workout: As Many Rounds as Possible in 17 Minutes - With a Partner, Relay Style
15 Wall Balls
10 Calorie Row
Seems like the theme this week is intensity. How fast can you finish a round so your partner can tag in?!