Workout for 09/18/2019
Weightlifting Strength Development
Clean & Jerk
1 – 1 – 1 – 1 – 1
Weightlifting Conditioning, Short Duration
“Grace”
For Time
30 Clean & Jerks
Workout for 09/18/2019 Read More »
September 2019
Workout for 09/17/2019
Monostructural / Weightlifting Conditioning, Long Duration
“My Lungs…”
For Time
1000m Row
800m Run
80 Double Unders
40 Single DB Box Step-Ups
500m Row
400m Run
20 Single DB Box Step-Ups
Workout for 09/17/2019 Read More »
Workout for 09/16/2019
Gymnastics Strength Development / Extended Warm Up
EMOM 6
Odd: 5 – 7 False Grip Tempo Ring Row or Pull-Up @ 2121
Even: 10/8 Cal Assault Bike
Monostructural / Gymnastics Conditioning, Mid Duration
“Grip and Rip”
AMRAP 16
20/15 Cal Assault Bike
20 Sit-Ups
Strict Gymnastics Pull
Workout for 09/16/2019 Read More »
Workout for 09/14/2019
Tri Modal Conditioning, Long Duration
“Three Stooges”
For Time
Teams of 3
100/70 Cal Row
100 Box Jump Overs
100 Power Snatches
10 Rope Climbs
100 Power Snatches
100 Box Jump Overs
100/70 Cal Row
Workout for 09/14/2019 Read More »
Workout for 09/13/2019
Weightlifting Strength Development
Conventional or Sumo Deadlift
3 – 3 – 3 – 3 – 3 – 3 – 3
Tri Modal Conditioning, Short-Mid Duration
“Pampered”
AMRAP 10
300m Row
7 Burpee Over Bar
3 Deadlift
Add 2 Deadlifts every round.
Workout for 09/13/2019 Read More »
Workout for 09/12/2019
Weightlifting / Gymnastics Conditioning, Long Duration
“WZA 20.4”
For Time
150 Wall Balls
75 Toes To Bar
Workout for 09/12/2019 Read More »
Workout for 09/11/2019
Tri Modal Conditioning, Long Duration
“9/11”
For Time
2001m Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 C2B Pull-Ups
11 Power Cleans (175/115)
11 HSPU
11 KB Swings, American (70/53)
11 TTB
11 Deadlifts (170/115)
11 Push Jerks (110/75)
2001m Run
Workout for 09/11/2019 Read More »
Workout for 09/10/2019
Weightlifting Strength Development
Snatch
1 – 1 – 1 – 1 – 1
Monostructural / Weightlifting Conditioning, Short Duration
“Ivan”
AMRAP 7
50/40 Cal Machine
Max Power Snatch
Workout for 09/10/2019 Read More »
Workout for 09/09/2019
Weightlifting Strength Development
Push Jerk
3 – 3 – 3 – 3 – 3
Weightlifting / Monostructural Conditioning, Mid Duration
“Flick and Pedal”
For Time
15 – 12 – 9
Push Jerk
12 – 12 – 12
Assault Bike Calories
Immediately increase load for
6 – 9 – 12
Push Jerk
12 – 12 – 12
Assault Bike Calories
Workout for 09/09/2019 Read More »
Workout for 09/07/2019
Monostructural / Weightlifting Conditioning
“Runaway Train”
For Time
Teams of 3
3 Rounds
400m Team Run
100/70 Cal Assault Bike
Directly into…
21 Clean & Jerks
21 Clean & Jerks
21 Clean & Jerks
21 Clean & Jerks
21 Clean & Jerks
Workout for 09/07/2019 Read More »
