Sep 23 – Sep 29, 2019

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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