Workouts for Week of September 24

Monday

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep @ 75-90%

B.
For time:
40 Calories of Rowing
30 Toes to Bar
20 Snatches (135/95 lbs)

Tuesday

A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps

Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.

B.
Three rounds for time of:
60 Double Unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24/20″)

Wednesday

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps

B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

Thursday

Five rounds for time of:
400 Meter Run
30 Push-Ups
20 Wall Ball Shots (20/14 lbs)
10 Strict Pull-Ups

Friday

A.
In teams of two, alternating full rounds, complete five rounds each of:
10 Power Cleans (115/75 lbs)
15 Shoulder to Overhead (115/75 lbs)
20 Alternating Reverse Lunges (115/75 lbs)

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side Plank Hold (Right Side)

Saturday

In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Dumbbell Hang Cleans (50/35 lbs)
(rest station)
20 Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

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