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week of 9/14

September 14, 2020 by powerhouse

Monday

Strength:

Snatch Balance + OH Squat

1-1-1-1-1

 

Workout:

 

AMRAP 3 min

250m Row

15 Lateral Bar Over Burpees

Max OH Squats (75/55)

*Rest 3 min

 

AMRAP 3 min

250m Row

12 Lateral Bar Over Burpees

Max OH Squats (95/65)

*Rest 3 min

 

AMRAP 3 min

250m Row

9 Lateral Bar Over Burpees

Max OH Squats (115/83)

*Rest 3 min

 

AMRAP 3 min

250m Row

6 Lateral Bar Over Burpees

Max OH Squats (135/95)

 

Tuesday

3 sets

9 DB Bench Press

18 DB Bent Over Rows (9 per side)

36 Banded Pull a parts

—

Workout:

For Time

3000m Bike

1-mile Run

100 Double Unders

50 T2B

 

Wednesday

GYM

Strength/Workout

6 Sets for Max Load

“Big Clean Complex”

3 Pos. Squat Clean

1 Push Press

3 Pos. Squat Clean

1 Push Jerk

3 Pos. Squat Clean

1 Split Jerk

 

*3 positions= high hang, hang, floor

 

Thursday

Strength:

Weighted Pull-ups

Build to 3 Rep Max.

—

Workout:

AMRAP 18min

20 C2B

30 Double Unders

400m Run

50 Reverse Lunges

 

Friday

Strength:

Tempo Deadlift

4 x 5

*3 seconds on the way down

—

Workout:

For Time

3 Rounds

3 Burpee Box Jump Overs (24/20)

6 Double DB Front Squats (50s/35s)

9 Deadlifts (155/105)

…then

50/35 Cal. Row

…then

3 rounds

3 Burpee Box Jump Overs

6 Double DB Front Squats

9 Deadlifts

…then

50/35 Cal. Row

3 rounds

3 Burpee Box Jump Overs

6 Double DB Front Squats

9 Deadlifts

 

Saturday

Workout:

3 Rounds For Time

800m Run

30 Single Arm DB Clean and Jerk (50/35)

200m DB Burden Run

30 Push ups

 

Sunday

Workout:

10-9-8-7-6-5-4-3-2-1

Power Snatch (75/55)

Burpee

Filed Under: WOD

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Highland Park

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
info@tphmn.com

St. Louis Park

7319 W Lake St
St Louis Park, MN 55426

651-699-4864
info@tphmn.com

Woodbury

4123 Radio Drive
Woodbury, MN 55129

651-699-4864
info@tphmn.com

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