Programming for September 21-25, 2015


Monday
21-Sep

Back Squat-  2-2-2 @ 85%
EMOM 10 Minutes
Odd- Row 200m/150m
Even- 20 Jumping Lunges
6 Min AMRAP:
Turkish Get Up- alt. hands per rep
3 sets:
20 frog kicks
30 hollow rocks


Tuesday
22-Sep

Strict Press-2-2-2 @ 85%
Death march (db) 10 steps x 2
40 Min AMRAP
Run 300m
15 Russian KBS
15 Wall Balls


Wednesday
23-Sep

Front Squat- 3-2-1-1-1-1- build per set
EMOM 8 Minutes:
odd- 5/5 KB snatch (single arm)
even 5/5 KB squat press
6 Rounds for time:
8 Burpees
8 KB Swing


Thursday
24-Sep

Bench Press- 2-2-2 @ 85% 1 RM
21-15-9
Power Clean (95/65)
Wall Balls (20/14)
3 Rounds (easy pace):
Jog 300m
50 Sit Ups


Friday
25-Sep

Back Squat- 1-1-1-1 @ 90%; rest as needed between sets
5 Rounds
15 Deadlift- 135/95
20 Sit Ups
then…
jog 1 mile easy pace

*Scaling and workout modification is always available.