Sunday Rest Day

Sunday, September 13, 2020

Happy Birthday Meg P!

WORKOUT OF THE DAY

THIS WEEK-AT-A-GLANCE

MONDAY

We’re at the board at H:05 today, so don’t be late! 🙂

1. Conditioning

0:00-6:00 Alternate between:
30x DU
3x Strict C2B pullups

6:00-15:00 Alternate between:
:30 Freestanding HS hold
:10 Strict pullup +:10 chin over bar hold (controlled eccentric)
10x Deficit pushup (dumbbell, plate, parallette)

2. Big Baller
18’ AMRAP
50 WB (20/14 to 10’/9’)
40/30 cal bike/row
30 DL (225/155)
20 Dbl DB PP (50s/35s)
10 BMU

TUESDAY

We’re at the board at H:05 today, so don’t be late! 🙂

1. The Ocho
On the 4:00 x 8 rounds
20/15 Calorie row or 15/12 calorie bike
200m run

2. Accessory
Move through swiftly:
30 Weighted abmat situps
30 Mountain climbers
30 Abmat situps
50m OH KB/DB carry L*
50m OH KB/DB carry R*
*Carry L side to 100m turnaround, carry R side back.

WEDNESDAY

1. Gymnastics Skill/Capacity

A) Have RMU & KHSPU
Alternate between 3-5 RMU and 7-10 KHSPU

B) Almost have or have one RMU and a few KHSPU
Alternate between 1 RMU and 3 KHSPU

2. 20 Questions
20 PC
20 Thruster
20 PP
20 HPSn
20 OHS
20 FS
OTM: 5x Burpees
BB=95/65
Cap=20 minutes

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

1. PR 3X5
Alternate with 6x pistols each side

2. BB Bent over row, supinated, 3×8
Alt 1:00 HS walk practice or 50’ HS walk

3. KB Complex (with single KB)
For quality: 3-5 rounds:
10x Swings
10x Cleans (alt)
10x FR step back lunge (KB on right for 5, left for 5)
10x PP (5/side)
10x OHS (5/side)

FRIDAY

We’re at the board at TOP OF the hour today, so don’t be late! 🙂

1. Strict Gymnastics
15 Minutes to:
21-15-9 (45)
Strict pull ups
Strict T2B
Strict ring dip

2. Death by Thruster Load
10 Minute EMOM
1x Climbing thruster OTM
EMOM add 10/5#
 

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