"Elevating Life Through Functional Fitness"
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September 29, 2017
A.
E2MOM x 18
*20 cossack squats
*20 ring rows
*side planks, 45 seconds each
B.
6 min AMRAP
*5 burpees
*100m sprint
C. (optional)
*pick a skill to work on: kipping, DUs, HS, C&J, snatch, etc.
September 28, 2017
3 rounds (12 mins.)
*weighted plank x 30 seconds
*wall sit x 1 min.
*support hold x 30 seconds (rings, boxes, GHD bars)
TBT – Sept. 17, 2012
12 min. AMRAP
*3 C&J 135/95
*9 box JUMPS 20/14
*100m run
Must jump for Rx. Note box heights!
September 27, 2017
KB Blackjack –ish
*17 KB swings 50/35
*1 sit-up
*16 KB swings
*2 sit-ups
*15 KB swings
*3 sit-ups
….
*1 KB swing
*17 sit-ups
September 26, 2017
3 rounds
*8 front squats
*8/8 KB press
*100m farmer carry
rest 45-60 seconds btwn sets
*6 push press 95/65
*6 push-ups
*12 GHDs - full ROM
**If you can’t or don’t want to do full ROM GHDs, do v-ups or sit-ups.**
September 25, 2017
Weekly Warm-Up
**PVC Warm-up
*10 PVC OHS *10 Push-Ups
*walking quad pulls
*broad jumps *10 Ring Rows
*Bear Crawl (straight leg)
*200m row
10 mins.
*est. heavy clean
5 rounds
*10 hang cleans 115/75 H135/95
*15 box overs 24/20
*20 sit-ups
September 22, 2017
12 mins.
*est. heavy push press
6 rounds
*10 wall balls 20/14
*5 C2B pull-ups (scale with jumping pull-ups, no bands)
September 21, 2017
EMOM x 12
*6 deadlifts
*5/5 KB press
B. TBT – Aug. 30, 2012
EMOM x 15
*3 hang cleans
*20 mt. climbers
No Rx, increase weight as able. Score = # of rounds at heaviest weight.
September 20, 2017
TABATA (4 rounds each)
*plank hold
*mt. climbers
*hollow hold
*sit-ups
*super man hold
*supermans
*side plank
*Russian twists (no equipment)
score = total reps
8 Rounds
*50m sprint
*50m walk
(not for time, but do not stop moving)
September 19, 2017
21-15-9
*cal row
*OH lunges 35/25
*plank to elbows
4 rounds
*200m run
*30 second rest
September 18, 2017
*PVC warm-up
*30 unders (doubles or singles)
*lateral plank walk
*10 hollow rocks
*30 unders
*lateral plank walk (switch sides)
*10 supermans
*Samson lunges
3 Rounds
*back squats x 10
*10/10 glute bridges
*10/10 KB row
rest 45-60 seconds btwn. sets
*150 KB swings...
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