Sep 16-22, 2019

Monday September 16, 2019

1A. Power clean + 3 Push Presses

1B. Pendlay Rows 5 sets of 8. Glenn Pendlay recently passed away following a fight with cancer.

DT

5 Rounds for time of:

12 Deadlifts, 155/105

9 Hang Power Cleans

6 Push Jerks

Tuesday

1A. Close Grip Bench Press 10 RM, then 3 sets of 6-8 reps.

1B. Single Leg BB Deadlifts 5×5 heavier than last week.

2 Rounds of:
AMRAP 10

Row 15/12 cals

20 DB Lunges 50/35

12 Pull ups

Rest 5 min between rounds.

 

9 AM SWEAT CLASS WOD

AMRAP25

10 Pull ups/Jumping pull ups

20 Jumping Lunges

30 Shoulder Taps

400m Run

10 Pull ups

20 Jumping Air squats

30 forearm toe taps

400m Run

*Every 5 mins stop what you’re doing to complete 10 manmakers. starting at minute zero and last set at minute 20.

*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 [email protected], then 2×[email protected]%.

1B. Max C2B into Max Kipping pull ups

AMRAP 14

25 ft HS Walk

10 Deadlifts 225/185

Run 200m

Thursday

1A. Power Snatch 5 sets of 5

1B. Banded Push ups for 5 sets of max reps, cap at 20.

Complete the following in any order for time:

50 Pull ups

100 Wall balls 20/14

150 Sit ups

300 Double Unders

 

9 AM SWEAT CLASS WOD

24min AMRAP

20 American KBS

20 Burpee box jump overs

400m Run or 500m Row

*Stopping every 4 minutes to perform 10 pull ups.

*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×[email protected]% of 1RM

1B. 5 sets of 8 KB Ball Presses

Open WOD 12.3

18 Min AMRAP

15 Box Jumps 24/20

12 Push Press, 115/75

9 Toes-to-bar

Saturday

AMRAP 26 with a partner of:
Ascending reps 2-4-6…

Hang Power Snatch 95/65

Overhead Squat 95/65

Calorie Row

Overhead Lunge 95/65

 

9 AM SWEAT CLASS WOD

In 10 Minutes complete:
21-15-9
Cal Row
Burpees

rest in time remaining

~then

In 10 minutes complete:

21-15-9
Cal Bike
Jump Squats w/medball

rest in time remaining

~then

10 min AMRAP
400m Run
50 Double Unders or 50 singles

*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:

1 Arm BB Farmer’s Carry, 100 ft

1 Hand Sumo DL 5/side

15 Plate Loaded Push ups 45/25

20 Body Rows

Partners alternate on full rounds. Comment heaviest unbroken carry. Partners load and stabilize plates as needed for push ups. Body rows on bars set in the rig.