Workouts for Week of September 10

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Workouts for Week of September 10

Sunday 1.1.9.1

NOVICE INTERMEDIATE ADVANCED
PR 5×5

2k Row – Test

5 Rds, NFT:
15 Push Ups
15 Wall Balls (10/6#)

DU skill work

PR 15 @60, 65%

2k Row – Test

3 Rds, NFT:
25 Push Ups
25 WB (14/10#)

DU/TU skill work

PR 3@70, 3@80, AMrAP@90%

2k Row – Test

Cash out:
70 BN @35%
25 WB (20/14#) penalty for every time you rack the bar or your spotter touches it.  Accumulate penalty and do after all BN movements.

3X15
Side Cable Lowers (neutral grip)
Front Banded Raises

Monday 1.1.9.2 compare to date: May 22

NOVICE INTERMEDIATE ADVANCED
SN 6X3

EMOTM for 10 minutes: 3 CN + 3 JK

7 RFT:
10 Ring Rows
10 Push Ups

SN – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
3@70 75, 2@79, 83, 1@87, 91, 95%

EMOTM for 10 minutes: 3 CN + 3 JK @65%

7 RFT:
5 CTB Pull Ups
10 Push Ups

3X15
Lying DB Pull Downs
Banded Face Pulls

SN – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
2X2 @80, 84, 1@88, 92, 96%

EMOTM for 10 minutes: 3 CN + 3 JK @65%

7 RFT:
3 MU
10 Push Ups

3X15
Lying DB Pull Downs
Banded Face Pulls

Tuesday 1.1.9.3 compare to date: May 23

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

4X8 RDL

5 RFT:
12 Lunges (bodyweight)
14 KBS (40/30#)

BKSQ 15@60, 65%

4X8 RDL

5 RFT:
12 Lunges (45/33/15#)
14 KBS (50/35#)

3X15
Standing Unilateral Leg Curls
Reverse Hyper Extension

CN Skill Work – PCN and PJK up to 75%

BKSQ 3@70, 3@80, AMrAP@90%

4X8 RDL @70% CN

5 RFT:
12 Pistols
14 KBS (60/40#)
Rest only between rounds when you need it.

3X15
Standing Unilateral Leg Curls
Reverse Hyper Extensions

Wednesday 1.1.9.4 compare to date: May 24

NOVICE INTERMEDIATE ADVANCED
BN 5X5

Run 6X200m on the 1:30 INT
Rain Plan: AirDyne 12 X 20 sec on:40 sec off

3 RFT:
20 BJ (24/20″) step down
30 Toes to Rig

BN 15 @60, 65%

Run 6X200m on the 1:30 INT
Rain Plan: AirDyne 12 X 20 sec on:40 sec off

3 RFT:
20 BJ (24/20″) step down
20 Hanging Knee Raise

3X15
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

BN 3@70, 3@80, AMrAP@90%

Run 6X200m on the 1:30 INT
Rain Plan AD 12 X 20 sec on:40 sec off

3 RFT:
20 BJ (30/24″) step down
15 TTB

3X15
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Thursday 1.1.9.5 compare to date: May 25

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

EMOTM for 14 minutes:
4 Burpees
4 Bench Dips

CNJK – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
3@70 75, 2@79, 83, 1@87, 91, 95%

EMOTM for 12 minutes:
6 Burpees
6 Dips

Tall SN + High Hang SN Skill Work
5 BJ @85% Max Height

CNJK – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
2X2@80, 84, 1@88, 92, 96%

EMOTM for 10 minutes:
8 Burpees
8 Dips

3X15
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

Friday 1.1.9.6 compare to date: May 26

NOVICE INTERMEDIATE ADVANCED
Accumulate 10 Wall Walks

FRSQ 5X5

Run 4X400m 1:1 – no more than 2:00 rest

Accumulate 30 Kipping HSPU

6X3 FRSQ to a 3RM

Run 4X400m 1:1 – no more than 2:00 rest

Accumulate 30 Strict Deficit HSPU

7X1 FRSQ to a 1RM

Run 4X400m 1:1 – no more than 2:00 rest

Saturday 1.1.9.7

NOVICE INTERMEDIATE ADVANCED
DL 5X5

3 RFT:
25 Thrusters w/ Bar
25 Ab Mat Sit Ups
25 Ab Mat Extensions

Cossack Squat Skill Work

DL 15@60, 65%

3 RFT:
25 Thrusters @35%
25 Ab Mat Sit Ups
25 Ab Mat Extensions

3X15
DB Flyes
Side Banded Raises

Pistol Skill Work
High Hang SN + Low Hang SN

3 Rds:
5/2 Rope Climb/Legless
75 DU

DL 3@70, 3@80, AMrAP@90%

3 RFT:
25 Thrusters @35%
25 Ab Mat Sit Ups
25 Ab Mat Extensions

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