Programming for September 7-11, 2015

We are back to regular hours this week. I apologize for my absence last week! A big thanks to Brennan and Devan for keeping the gym open! I hope everyone had a good week and thanks for hanging with us.


Tuesday
8-Sep

Strength
Press- 3x 5 @ 70%
Barbell Row- 4 x8
4 Rounds:
250m Row
8 Burpees over rower

Endurance
1 minute inch worm
1 minute lunges
1 minute bear crawl
1 minute jumping squats
x 6
then…
Run 1 Mile

Gymnastics
21-15-9
Squat
Sit Up
Pull Up
then..
EMOM for 12 Minutes:
odd- HSPU AMRAP
even- rest
then…
10 Candlesticks
10 Wall Walks
for quality- perfect form


Wednesday
9-Sep

Strength
A. Backsquat 3 x5 @ 72%
B. Deadlift build to heavy set of 5
C. Weighted box step-ups
8/leg x 3
D. 10min AMRAP
3 strict pullups
10 ring pushups

Endurance
A. 300M Sprint rest 90 sec x 3
B. 10 min EMOM
Odd: 8 goblet single leg sit to stand
on bench (4 leg)
Even: 15 decline pushups
Feet on bench
C. 10min EMOM
5 Wall Balls + 20 DU


Thursday
10-Sep

Strength
A. 20 Turkish Get Ups
B. 20 Strict HSPU
C. Pull-Up AMRAP
3 rounds rest as needed between
Efforts
D. 4 sets
10 Heavy Russian KB Swings

Endurance
A. 30 min AMRAP
Run a mile
20 deadlifts (135/95)
If you finish your last set of
deadlifts with not enough time
to run a mile, run the mile anyway

Gymnastics
2 minute pike stretch
3 minute wall split
1 minute lunge stretch each side
3-5 bridges
Practice bridge walk wall to wall
W2W x 2
Scoots
Inch worm
Walking plank
dragon push ups


Friday
11-Sep

Strength
A. Backsquat 3 x 5 @ 75%
B. Bench 3 x 5 @ 70%
C. 4 sets
25 frog kicks
D. 10-8-6-4-2
Jumping Lunges
Squats
 

Endurance
6 rounds
400M Run
20 KB Swings
20 situps
2 Wall Walks