Fitness Workouts – Week of 09/19/16

 In Daily Workout, Fitness

Fitness workouts for the week of September 19, 2016.

Monday

A. CGBP @21X1; 6-8 reps x3; rest 2 min
B. Cindy
AMRAP 20 minutes
5 pull ups
10 push ups
15 squats
C. Accumulate 1 min ring support hold

Tuesday

A. Snatch – 1 rep every 90 sec x5
***all sets @80%1RM, reset in between reps
B. Clean – 1 rep every 90 sec x5
***all sets @80%1RM, reset in between reps
C. Back squat @20X1; 2-3 reps @85%1RM x4; rest 2 min
D. EMOM x12
min 1 – 8 thrusters
min 2 – 10 alt DB snatch

Wednesday

GRIT

Thursday

A. BTN split jerk + split jerk – 1.1 every min x10
B. Heaving snatch balance – 3 reps every min x10
C. Front squat @20X1; 2-3 reps @85%1RM x4; rest 2 min
D. EMOM x12
min 1 – 30 sec double KB front rack carry
min 2 – 12 walking lunges

Friday

A. Strict press @20X0; 3-4 reps x3; rest 1:30
B. Lean away pull up cluster 1.1.1 x3; rest 1:30
C. 4 sets @ high effort
200m run
15 wall ball
15 KB swings
20 DUs/single unders
rest 2 min

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