Heavy Doubles Week

MONDAY 9.12.22

Daily Max Effort - 2RM Zercher Squat - 15 Minutes

BURN - AMRAP for Quality and to build confidence using barbell

10 Empty Barbell Front Squat + 15 Calorie Row + :30 Lat Stretch on Bench

MetCon

Teams of 2 Relay

0:00 Athlete A does 21 Thrusters + AMRAP Row or Assault Bike

2:00 Athlete B does 21 Thrusters + AMRAP Row or Assault Bike

4:00 Athlete A does 15 Thrusters + AMRAP Row or Assault Bike

6:00 Athlete B does 15 Thrusters + AMRAP Row or Assault Bike

8:00 Athlete A does 12 Thrusters + AMRAP Row or Assault Bike

10:00 Athlete B does 12 Thrusters + AMRAP Row or Assault Bike

12:00 Athlete A does 9 Thrusters + AMRAP Row or Assault Bike

14:00 Athlete B does 9 Thrusters + AMRAP Row or Assault Bike

Rx: 115/75 lbs

BURN: Dumbbells

TUESDAY 9.13.22

Daily Max Effort - 2RM Bench Press - 12 Min

PUSH PULL Cardio Party

Every 2:00 for 24:00 Alternate Between

A) 20 Alternating DB Bench Press + Alternating DB Gorilla Rows

B) Bike 15/12 Calories

C) 8-12 Bar Muscleups

D) Row 20/16 Calories

WEDNESDAY 9.14.22

CrossFit Open Workout 16.2/19.2 Kinda

30 Minutes to Complete

5 Rounds

25 Toes-to-Bars

50 Double-Unders

Block Squat Clean Ladder

Round 1 - 15 Block Cleans (135/85# or 50%)

Round 2 - 13 Block Cleans (185/115# or 60%)

Round 3 - 11 Block Cleans (225/145# or 70%)

Round 4 - 9 Block Cleans (275/175# or 80%)

Round 5 - 7 Block Cleans (315/205# or 90%)

Compare to 7.27.22

BURN

5 Rounds

25 Leg Raises

100 Single Unders

15 Dumbbell Hang Power Clean to Squat

THURSDAY 9.15.22

Functional Bodybuilding 7:30am & 6:30pm

Open Gym 5:30pm

SuperSet Every 1:30 for 24:00 (4 Rounds)

Alternate Between

A) 15 Single KB Hammer Curls + AMRAP Tempo Banded Pull Downs

B) :30 Handstand or PlankHold + AMRAP Single DB Lying Skull Crushers

C) 15 Ukrainian Swings + AMRAP Glute Bridges

D) 15 Zombie Sit-ups + AMRAP L Raise over KB

Work until 1:15 each interval

Buyout: Arms Only Rowling 8 minutes

2 Hand Release Push-ups for every Meter Over/Under 100

FRIDAY 9.16.22

Daily Max Effort: 12 Minutes

Power Clean + 2 Push Press

Experienced Athletes partner up and share barbell. Build to heavy.

BURN Athletes perform sets of 5 Push Press from the Rack to get comfortable with Barbell mechanics

Teams of 2 Partner AMRAP Intervals Every 2:00 for 24:00

A) Heavy Ball to Shoulder + Squat

B) Burpee Bar Muscleup / Pull-up / Ring Row

C) Assault Bike Calories

D)Medball Situp Pass

One partner works at a time back and forth. Accumulate as many reps as possible

Rx: 150/100 lbs Heavy Ball

20/14 lb MedBall

SATURDAY 9.17.22

Teams of 2

800m Run

100 American KB Swings

100 HSPU / DB Push Press