Magical workouts that don’t leave you sore and get you ALL the GAINS! Sept 23-29th

Monday

A) 10:00 to build to a max

Deadlift + Hang Power Clean + Jerk

*do not drop the bar

B) 5 rounds for time:

50 Double-unders

50 ft. Double DB OH Lunge (50/35)

Above and Beyond

3 rounds:

8 pullups

8 kb snatch

8 concentration curl

Tuesday

Partner Workout

2 rounds for time:

100 Calorie row

50 Handstand push-ups

*split reps as needed

Above and Beyond

3 rounds:

8 banded face pull

8 DB clean and press

8 alternating DB press

Barbell Club:

Bench Press 6-6-6-6

Find your Weighted Pull-up 5 Rep Max.

Weighted Box Step-up 3×10

*10 reps/leg

Wednesday

A) Deadlift

5 x 5

B) For Time:

24-18-12

Alt DB Snatch (50/35)

Box Jump-over (24″/20″)

*12:00 Time Cap

Above and Beyond

3 rounds:

8 pushup to renegade row

8 bench press

8 DB side delt raises

Thursday

2 rounds for quality:

90sec Work, 90sec Rest

– Ski

– Bike

– Step-ups (24″/20″)

– Row

*no scores, focus on consistent effort

Above and Beyond

3 rounds:

8 tricep extension

8 back squats

8 chin ups

Barbell Club:

Hang Power Snatch 5×2 at 70% 1RM

Bulgarian Split Squat 3×8

3 rounds for quality of:

8 Lateral Shoulder Dumbbell Raises

8 Front Shoulder Dumbbell Raises

8 Shoulder Press

*same weight for all reps.

*try not to put weight down until after all reps

Friday

A) 6:00 AMRAP

7 Wall balls (20/14)

7 Pull-ups (C2B)

-3:00 Rest-

B) 6:00 AMRAP

7 Power cleans (155/115)

14 Push-ups

-3:00 Rest-

C) 6:00 AMRAP

100m Farmer’s carry (50/35)

21 Abmat Sit-ups

Above and Beyond

Surprise weekly challenge

Saturday

A) Every 2min for 10min:

3 Thrusters

*pick load

B) For time:

“Fran”

21-15-9

Thruster (95/65)

Pullup

Sunday

Team workout – TBA

Rowing Club

Barbell Club:

Record your best Clean Grip Deadlift 1 Rep Max lift.

Mood boosting workouts for September 16-22nd

Monday

For time:

20 Knees to Elbow

30 Overhead squats (115lbs/75lbs)

20 Pull-ups

20 Overhead squats (135/95lbs)

20 Pull-ups

10 Overhead squats (165lbs/110lbs)

20 Knees to Elbow

*24:00 Time Cap

Above and Beyond

3 rounds:

8 bench press

8 overhead tricep extension

8 DB reverse fly

Tuesday

A) For Time:

300 ft DB Farmer’s Carry (50/35)

30/25 Cal Bike

200 ft Farmer’s Carry

20/15 Cal Bike

100 ft. Farmer’s Carry

10/5 Cal Bike

B) 3 Rounds for quality:

3 Turkish Get-ups (L/R)

6 Single Leg KB Deadlifts (L/R)

12 GHD Sit-ups

Above and Beyond

3 rounds:

8 DB power clean

8 wide grip pullup

8 barbell front rack lunges

Barbell Club:

Hang Clean 3×6 at 70% 1RM

Pause Front Squat 4×8

*Use the same weight for each set.

*stay below 75% or a 7/10 scale

Dumbbell Shoulder Press 3×8

Wednesday

A) 10:00 EMOM:

5 Shoulder Press

10 DB Bent-over Rows

B) 16:00 Partner AMRAP:

2-4-6-8-10…

Lateral Burpees

Calorie Row

*One partner working at a time.

*Both partners do 2 reps of each, then 4 reps of each etc.

Above and Beyond

3 rounds:

8 inverted row

8 banded press down

8 alternating DB hammer curl

Thursday

For Time:

30 Calorie Row or Bike

40 Burpees to 6″ target

50 DB Box Step-overs (50/35 lb, 24″/20″ box)

40 Burpees to 6″ target

30 Calorie Row or Bike

*20:00 Time Cap

*Complete the Calories on different machines

Above and Beyond

3 rounds:

8 narrow grip bench press

8 DB curl to overhead press

8 DB complex of 1 fly + 1 DB chest press

Barbell Club:

Power Clean from Blocks Above The Knee 3-3-3-3-3

A single max effort Box Jump for total height.

3 rounds for quality of:

10 Dumbbell Hammer Curls

10 Dips

*or as many dips as possible

Friday

For Time:

10-8-6-4-2

Bar Muscle-ups

Squat Snatch (95/65)

Above and Beyond

Surprise weekly challenge

Saturday

A) For time:

Run 1mile

B) Back SQT:

5×5

*3 sec pause at the bottom

Sunday

Team workout – TBA

Rowing Club

Barbell Club:

Record your best Power Clean 2 rep max lift.

Record your best Back Squat 2 rep max lift.

Tabata GHD Back Extension