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Training Workout, September 30, 2021

Grip Killer

Warm-up
Row 250m
3 Rounds
5 Empty bar deadlift
10 pvc passthrough
5 Air Squats

Mobility
3:00 Foam Roll legs and hip flexors

Weightlifting
Deadlift (1RM)

Metcon
Grip Killer (Time)
3 Rounds
12 Pull-ups Rx+ C2B
6 Front Squats 165/115# Rx+ 205/145
12 T2B
6 Power Cleans

Training Workout, September 29, 2021

Over and Out

Warm-up
7:00 AMRAP
Run 100
5 Inch Worm with push-up
10 Air Squats
:30 Bar Hang

Mobility
1:00 thoracic Foam Roll
:30 Foam roll quads each side
x2

Weightlifting
20:00
Overhead Squat (3-3-3-3-3)
Ascending

Metcon
15:00 Cap
Over and Out (Time)
20 Power Snatches 95/65
20 BF Burpees
20 OH Squats
20 BF Burpees
20 Squat Snatches

Rx+ 135/95
masters 75

Training Workout, September 28, 2021

Criss Cross

Warm-up
Run 400m
3 rounds
15 DU
10 situp
5 empty bar power cleans

Mobility
1:00 Banded Front rack each side
1:00 Wrist stretch

Weightlifting
Shoulder Press (1RM)

Metcon
Criss Cross (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Training Workout, September 27, 2021

Fight Back

Warm-up
Run/Row 250m
3 Rounds
10 Air Squats
5 Push-ups
5 Ring Row

Mobility
:30 Pigeon pose
1:00 Cobra
x2

Metcon
Fight Back (AMRAP – Reps)
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Row
1 Minute Rest

Score the lowest reps of the 5 rounds
Tabata Plank Holds
:20/:10 or :40/:20
scale to :10/:20 or :20/:40
Rx+ = 4:00 unbroken

Training Workout, September 22, 2021

Heartbreak Kid

Weightlifting
Front Squat (1×3)
Build to Heavy triple

Metcon
Heartbreak Kid (Time)
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders