Sep 2 – Sep 8, 2019
Monday September 2, 2019
AM/PM Challenge!
Tuesday
1A. Spoto Press 5RM and then 3 sets of 3 with 5RM
1B. Single Leg Barbell Deadlift for 5 sets of 5 per leg. Heavier than last week.
3 Rounds of:
AMRAP 5
8 Pull ups
12 Hang Power Cleans 115/80
Rest 2 min between rounds.
9 AM Sweat Class WOD*
For Time, Teams of 3
3 rounds
400M team run
60/40 Cal Bike
Then
45 American KBS 26/18
45 American KBS 35/26
45 American KBS 44/35
45 American KBS 53/44
45 American KBS 70/53
*sweat classes are all levels. No fundamentals required. Free for SRCF members & counts towards The Committed. $10 drop in for non members.
Wednesday
1A. Back Squat with 2ct pause at the bottom for 5RM then 2×5 @ 90%
1B. 2 Box Jumps for 5 sets of 3.
EMOM 16 (:50 on/:10 off)
- Box Jumps 30/24
- Handstand Push ups
- Rear Leg Elevated Split Squats
- Sit ups
Thursday
1A. Snatch Balance 3RM
1B. Banded Push ups 4 sets of max reps.
AMRAP 20
10 Pull ups
20 Push ups
30 Air Squats
Run 400m
9 AM Sweat Class WOD*
AMRAP 20
20 Single arm DB thrusters
10 Pull ups/ring rows
40 DUs/40 Over the bar hops
10 Burpees/sprawls
*sweat classes are all levels. No fundamentals required. Free for SRCF members & counts towards The Committed. $10 drop in for non members.
Friday
1A. Deadlift 5×5 around 80% of 1RM
1B. KB Ball Press 4 sets of 10.
Open WOD 19.1
AMRAP 15
19 Wall balls 20/14
19 cal row
Saturday
4 Rounds for time with a partner of:
30 Toes-to-bar
60 Burpees
90 Air Squats
120 Double Unders
9 AM Sweat Class WOD*
0:00 – 4:00
250m Row
AMRAP WBs
4:00 – 5:00 REST
5:00 – 9:00
250m Row
AMRAP sit ups
9:00 – 10:00 REST
10:00 – 14:00
250m Row
AMRAP Alternating DB Snatch
14:00-15:00 REST
15:00-19:00
250 Row
AMRAP Burpees over the rower
*sweat classes are all levels. No fundamentals required. Free for SRCF members & counts towards The Committed. $10 drop in for non members.
Sunday
10 Rounds for time with a Partner of:
100ft Barbell Overhead Carry, 95/65
12 BB Romanian Deadlifts
10 BB Bent over Rows
8 BB Press
Alternate on completed rounds.