FITNESS CLASS WORKOUTS

9/9 – 9/13

 

 
 

Monday 9/9

A) 5 x 4 Pause Back Squat @ 80%

B) Cindy – repeat from May 16, 2019

20min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

 

 

Tuesday 9/10

A) 4 x 1  Pause Jerk + Jerk (2+1) @ 70%

B) For Time: 

1 Mile Run 
    3 Rounds- 
    10 DB Snatch
    10 SA OH Lunge
    10 DB PP
1 Mile Run

D1: 40/30      D2: 35/25    D3: 25/15

 

Wednesday 9/11

A)  4 x 3 Pause Front Squat @ 80%

B) 21 – 15 – 9

Thruster
Burpee Over Bar
Box Jump
KB Swing

D1: 115/85; 24; 53/35,      D2:  95/65; 20; 35/26,       D3: 75/55; Step; 26/18

 

Thursday 9/12

A) 5 x 4 Pause Bench Press @ 80%

B) 6 min EMOM:

5 Power Cleans
* Increase weight each round – HAFA

8 min Alt. EMOM: 

1 – 8 Hang Snatch  105/85;  95/65;  75/55
2 – 3 BMU/ 6 CTB/ 9 Pull Ups

Tabata:  Twist. Hang Knee Raises / Plank Jacks

 

Friday 9/13

A)  Deadlift:  6RM – Rest 4 min; 4RM – no rest; -20#/10%  AMRAP; -20#/10%  AMRAP 

B) 10-1, 9-2, 8-3, 7-4, 6-5…

Bent Over Rows
Deck Squats

1-10, 2-9, 3-8, 4-7, 5-6…

Hang Clean
Squat Thrust

D1:  95/65     D2: 75/55   D3: 45/35