Monday September 9, 2019

1A. Clean+Power Clean+Jerk

1B. 5 sets of GHD Sit ups

AMRAP 18

5 Ring Muscle Ups

10 Power Clean and Jerks 135/95

Run 400m

Tuesday September 10, 2019

1A. Close Grip Bench Press 12RM, then 3 sets of 8-10

1B. Single Leg BB Deadlift 5×5

2 Rounds of:

AMRAP 7

8 Burpee Box Jumps 24/20

16 Wall balls 20/14

Rest 3 min between rounds.

 

9 am Sweat Class WOD

AMRAP 30

15 DB Push Presses

20 abmat sit ups

15 plank rows (l+r=1)

20 Russian Twists

15 DB Thrusters

20 abmat sit ups

15 Front Rack Lunges (l+r=1)

20 Bicycles (l+r=1)

*sweat classes are all levels. No fundamentals required. Free for SRCF members & counts towards The Committed. $10 drop in for non members. 

Wednesday September 11, 2019

1A. 2ct Paused Front Squat then 2×5 @ 90%

1B. 3 sets of Strict to Kipping Pull ups.

EMOM 16

  1. Overhead Squats 95/65
  2. Toes-to-bar
  3. Front Rack Lunges 95/65
  4. Sit ups

Thursday September 12, 2019

1A. Power Snatch + 2 Overhead Squats

1B. 5 sets of Banded Push ups.

3 Rounds for time of:

10 Handstand Push ups

15 C2B Pull ups

30 Lunges

Run 800m

 

9 am SWEAT CLASS WOD

AMRAP 28

15 Russian Kettlebell Swings

20 Box Jumps

25 DB Hang Squat Cleans

30 Burpees

*Stop every 4 mins starting at min 4 for 12 GHD sit ups or 15 abmat sit ups

*sweat classes are all levels. No fundamentals required. Free for SRCF members & counts towards The Committed. $10 drop in for non members. 

Friday September 13, 2019

1A. Deadlift 5×3 @ 82.5%

1B. KB Ball Press for 4 sets of 8

11.1/14.1

AMRAP 10

30 Double Unders

15 Power snatches, 75/55

Saturday September 14, 2019

With a partner complete:

5-10-15-20-25-30-25-20-15-10-5

Thrusters, 95/65

Burpees

 

9 am Sweat Class WOD

Teams of 4

Stop sign med ball  run

300 Goblet Squats

300 Pull ups (ring row/jumping pull up)

300 Kettlebell swings

while 2 partners run, 2 other partners are chipping away at reps. split reps as needed. Only 1 partner working inside at a time.

*sweat classes are all levels. No fundamentals required. Free for SRCF members & counts towards The Committed. $10 drop in for non members. 

 

Sunday September 15, 2019

10 Rounds for time with a partner of:

KB FR/OH Carry, 100ft

10 KB FR/OH Squats

16 Alt. KB Push Press (8/side)

20 KB Alt. Cleans

Rx: 44/26

Rx+: 53/35