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Sep 23 – Sep 29, 2019
Monday September 23, 2019
1A. Clean + Thruster + Push Press
1B. Pendlay Rows 5×5
“SRCF”
0:00-5:00
Run 400m
Max Power Snatches 185/135
5:00-10:00
Run 400m
Max Cal Row
10:00-15:00
Run 400m
Max C2B Pull ups
15:00-20:00
Run 400m
Front Squat 185/135
Tuesday
1A. Close Grip Bench Press 8RM, 3 sets of 5-6
1B. Single leg BB DL for 5 sets of 5
1-10, Rest 3 Min, 10-1
Burpees
Toes-to-bar
Box Jumps 24/20
9 am Sweat Class WOD
8 rounds with a partner
15 cal bike
5 dumbbell hang cleans
5 burpees over the dumbbell
5 dumbbell front squats
5 pull ups/jumping pull ups
partner 1 completes full round before partner 2 can go.
*sweat classes are all levels. No fundamentals required. Free for SRCF members & counts towards The Committed. $10 drop in for non members.
Wednesday
1A. Paused Front Squat 5RM, then 2×[email protected]%
1B. 3 sets of Max BMU into Max C2B
“Diane”
21-15-9
Deadlifts, 225/155
HSPUs
Thursday
1A. Power Snatch 5 sets of 3
1B. 5 sets of 5 2 KB overhead Squats
AMRAP 25 with a partner of:
Partner 1 Row for Cals
Partner 2 Run 400m
9 am Sweat 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.
Friday
1A. Deadlift 3×[email protected]%, [email protected]%, [email protected]%
1B. KB Ball Press 5×5
AMRAP 12
3-6-9-12-…
Clean and Jerk 135/95
Toes-to-bar
Saturday
4 Rounds for time with a partner of:
40 DB Alt. Snatch 50/35
30 DB Overhead Lunges
20 DB Burpees over the DB
Run 400m loop together.
Sweat WOD 9 am
5 Rounds with a partner of:
30 Burpee box jump overs/Step Up and Overs
50 American KBS
100 Double Unders/100 singles
Split work however you choose.
*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:
Bear Hug Plate Carry 200ft, 2×45 or 25
10 Plate Burpees
10 Plate Overhead Squats
10 Plate Sit ups