21.09.27 – 21.10.01

Monday 21.09.27

Conditioning Benchmark

Linchpin Test 5

For time:
20 Back Squats, 225/155 lbs
Run, 2 mi
20 Back Squats, 225/155 lbs

From the rack!
*RX+, 70%

Other Equipment Conversions:
Replace each 1 mile of running with 4800 m on the Assault Bike, 2000 m on the Concept 2 Rower or Concept 2 Ski Erg.

Scaled

For time:
15 Back Squats, 135/95 lbs
Run, 1.5 mi
15 Back Squats, 135/95 lbs

Tuesday 21.09.28

Weightlifting

A. Hang Power Clean & Push Press

3-3-3-3
*15 minutes to work up to heavy triple

*Hang position today is mid thigh to hip crease
*Use the heaviest weight you can for each set.
*Rest as needed between sets.

B. Halting Clean Pull

5×3 at 80%
*15 minutes

*Pause below the knee- FULL stop, continue rep.
*Not touch and go
*Rest as needed between sets.

C. Jek Balance

5-5-5
*This is intentionally tough. Focus on getting under the bar and stepping out into a balanced receiving position.

*Use the heaviest weight you can for each set.
*Rest as needed between sets.

Cardio/Masters

AMRAP 20 minutes

20 Row Calories
15 Dips
10 Dumbbell Turkish Get-ups, 50/35 lbs

*Complete during part B and C

Wednesday 21.09.29

Two-part Metcon

6-9-12-9-6 reps, for time of:

Lateral Burpee Over Bar
Front Squat, 185/135 lbs
Chest-to-bar Pull-up

*Front Squats, 185/135 lbs or 60-65% 1RM

Rest 5, then…

AMReps 12 minutes

2 Bar Muscle-ups
2 Deadlifts, 185/125 lbs
2 Bar Facing Burpees
4 Bar Muscle-ups
4 Deadlifts, 185/125 lbs
4 Bar Facing Burpees
6 Bar Muscle-ups
6 Deadlifts, 185/125 lbs
6 Bar Facing Burpees

Continue adding 2 reps each round to each movement until time expires.

RX+, push DL to 70%

Scaled/Masters

6-9-12-9-6 reps, for time of:

Burpee
Front Squat, 135/95 lbs
Pull-up

*Front Squats, 135/95 lbs or 60-65% 1RM

Rest 5 minutes, then…

AMReps 12 minutes

2 Ring Dips
2 Deadlifts, 135/95 lbs
4 Ring Dips
4 Deadlifts, 135/95 lbs
6 Ring Dips
6 Deadlifts, 135/95 lbs

Continue adding 2 reps each round to each movement until time expires.

Thursday 21.09.30

Metcon

21-15-9 reps, for time of:

Devil Press, 50/35 lbs
Toes-to-bar

*RX+, 70/50 lbs Devils Press
*Short and fast is the goal. Push the PACE!

Scaled

21-15-9 reps, for time of:

Devil Press, 35/25 lbs
Knees-to-elbow

Masters

21-15-9 reps, for time of:

Devil Press, 25/15 lbs
Hanging Knee Raise

*Hanging Knee Raises, V-ups, or Sit-ups

Friday 21.10.01

Weightlifting

Pausing Snatch

Snatch With 3 Sec Pause Above Knee
8×1 at 75% 1RM
*Rest as needed between sets.

Snatch High Pull (From Blocks)

5×3 at 90% 1RM
*Rest as needed between sets.

Metcon

Tabata Assault Bike

The Tabata interval is 30 secs of work followed by 1 min of rest for 4 intervals.
*Tabata score is the total distance performed in all of the intervals.

*Work intervals are an all out sprint!
*Alternate if there’s a big class.

Cardio/Masters

Jump and Tuck

For time:
50 Single Unders
25 Sit-ups
40 Single Unders
20 Sit-ups
30 Single Unders
15 Sit-ups
20 Single Unders
10 Sit-ups
10 Single Unders
5 Sit-ups

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