September 2018

Friday!

A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 4 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 4th rep should be a grind; in set 3 your chances of making the 4th rep should be 50/50, and the fourth set will be a test of mental fortitude.

B.
For max reps/calories:
2 Minutes of Rowing
Rest 60 seconds
2 Minutes of Thrusters (115/75 lbs)
Rest 60 seconds
2 Minutes of Burpees
Rest 60 seconds
2 Minutes of Rowing

Boom Lite:

A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Back Squat x 8-10 reps @ 3011
Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111

B.
For max reps/calories:
2 Minutes of Rowing
Rest 60 seconds
2 Minutes of Dumbbell Thrusters
Rest 60 seconds
2 Minutes of Burpees
Rest 60 seconds
2 Minutes of Rowing

Thursday!

A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)

Boom Lite:

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold

Wednesday!

A.
Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders / 100 Single Unders

Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Tuesday!

“Invictus Baseline Interval Test” 
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Boom Lite:

Same – Modify as needed

Labor Day:

9:30 Class ONLY

The workout today will be completed in teams of 2 with one athlete working at a time.  The athletes must complete the runs together, but may split the reps on each movement as they wish.  All reps must completed on the first movement before moving to the next.

Run 400M

50 Back Squats (45/33)

50 Shoulder to Overhead (45/33)

Run 400M

50 Pull-ups

50 Push-ups

Run 400M

50 Box Jumps

50 Kettlebell Swings

Run 400M

50 Burpees