lifeaboveredline2: September 2019

Sunday, September 29, 2019

Saturday 10/5

1) Teams of 2
4 rounds
35 Wallballs
10 Muscle-ups
10 GTO (155/05)

-50/35 Cal Bike

3 Rounds
35 Wallballs
20 C2B
10 GTO (185/125)

50/35 Cal Bike

2 Rounds
35 Wallballs
30 Pull-ups
10 GTO (225/145)

50/35 Cal Bike

2) 5 Rounds
5 Deadlifts (315/205)
10 Burpees

Friday 10/4

1) Work up to a 5RM thruster from the floor

2) 3 sets
Elevated Step-back lunges 3 x 10 per leg
Underhand bent over row 3 x 15
Weighted side plank 3 x :30 side

3) 5 minute EMOM- for max burpees over the bar
4 Power Clean and Jerks (155/105)
-reaming time in the minute max burpees

2 minute rest

5 Minute EMOM- for max ring dips (Box Dips or deficit push-ups)
2 Hang Cleans + 3 Front Squats (155/105)
- max dips in remaining time

2 minute rest

5 min EMOM- for max HSPU (seated presses or DB push press)
6 Deadlifts (155/105)
-max HSPU in remaining time

Thursday 10/3

1) With a partner
3 rounds for total reps
1:30 at each station
300m run*
DB thrusters (35/20s)
TTB
Box Jumps (24/20)
Cal Row

*300m run is together, both partners do not need to be back to star the thrusters

Wednesday 10/2

1) Every minute for 10 minutes
2 TnG Snatch

2) Deficit Snatch Grip DL 5 x 3 (@105%)

3) 8 min AMRAP + Bike reps

2 min Max Cal Bike
1 min rest
8 min Ladder
3 Power Snatch (75/55)
3 Pull-ups
30 Dubs
6 Power Snatch
6 Pull-ups
30 Dubs
...
1 min rest
2 min Max Cal Bike

Tuesday 10/1

1) Push Press 5 x 5

2) For Time:
100 Sprinter Sit-ups
80 Push-ups
600/500m row
40 Wallballs (20/14)
20 Burpees to target

3) 4 rounds
100m sled push (heavy)
150m farmers carry (heavy)

Monday 9/30

1) Clean + 2 Jerks x 5

2) Back Squat 3 x 5 (@50%) 7 second pause in the bottom

3) 2 sets ME strict Pull-ups

4) For Time:
5 Rounds
2 Rope climbs
20 KBS (55/35)
2 Cleans (205/135)
200m run

5) For max reps
5 minutes:
50 GHDSU
remaining time sandbag over the shoulder (150/100)

Sunday, September 22, 2019

Saturday 9/28

1) On a Running clock
0-4
800m run for time
4-8
800m run for time
8-12
Max rep Snatch (185/125)
12-14
rest
14-18
800m run for time
18-22
800m run for time
22-26
Max rep Clean and Jerk (225/145)

2) For Time:
50 C2B Pull-ups
50/38 Cal Bike

3) For time:
50 Kipping HSPU
50/40 Cal Row

4) 7 min Ladder
1 Power Clean (105/70)
1 Thrusters (105/70)
2 Power Cleans
2 Thrusters
...

Friday 9/27

1) 3 sets
Double KB Front Rack Split Squats x 10 per leg
High Plank Banded Abductions x 10 per leg
Strict Pull ups x 10

2) For Time:
200m Farmers Carry (50-55s/30-35s)
Then,
20-10
Single Arm Devils Press (50/35)*
Box Jump Over (24/20)

Then
200m Farmers Carry (50-55s/30-35s)

Then
20-10
Hang Power Snatch (95/65)
Bar Facing Burpees

*Holding 1 DB do a push-up+ Burpee+ DB Snatch. Split reps evenly between arms. Do not need to alternate

3) 3 rounds
150m Sled Push
150m Double OH KB Walk

Thursday 9/26

1) Bench Press 5 x 5
-Hammer Curls 5 x 8

2) 3 Rounds for time:
20/12 Cal Bike
25 TTB
20 Back Squats (115/75)
10 Muscle-ups

Wednesday 9/25

1) 18 min EMOM
1- Double Overhand grip Deadlift x 6
2- Weighted Dips x 6-10
3- 18 GHDSU

2) 5 Rounds for total reps of Power Cleans
3 minute rounds
400m run
with remaining time Max Effort Power Cleans (185/125)

rest 2 minutes

3) 750m Row
25 Sandbag over the shoulder (150/100)
750m Row

Tuesday 9/24

1) 2 Hang Clean + 1 Jerk x 5

2) Pause Front Squats 4 x 2 (@or above 80%) 2 second pause

3) 10 Min AMRAP
ME Strict Ring Pull-ups (rotating hands)
ME Strict HSPU (switch the kipping when needed )

For the HSPU match the number of ring pull-ups

4) 14 min AMRAP
15 Pull-ups
20 Sprinter Sit-ups
25 Box Jumps (24/20)
30 Air Squats

Monday 9/23

1) 2 TnG Snatch + 1 Snatch + 2 TnG Snatch x 4
-For this do 2 TnG snatches (drop) hit a single then 2 more TnG

2) Snatch DL 5 x 5 @110%

3) 30 min Partner AMRAP
Partners will alternate through full rounds of 4/8/12. Moving from one triplet to the next.
Count each time you finish a 4/8/12

4 Double DB Snatch (50s/35s)
8 Burpees
12/7 Cal Bike

4 Hang Cleans (135/95)
8 Burpees
12/9 Cal Row

4 Clusters (135/95)
8 Burpees
120m Run

Sunday, September 15, 2019

Saturday 9/22

1) Every 90s for 15 minutes
3 Power Cleans 205 + 1 Legless Rope Climb

2) 10-1
Bench Press (185/115)
Bent over row (135/95)

3) 15 min up ladder
3-6-9-12....
BBJO (24/20)
Devils Press (50s/35s)

4) For As long as possible
EMOM:
Even: Cal Bike
Odd: Burpees

Start at 10 on each and add 1 rep every completed round

Friday 9/21

1) OHS 6 x 2

2) 15-18 minutes
Elevated Step Back Lunges 4 x 6(per leg)
-Pull-ups 3 x 5 weighted strict + 5 strict
- Weighted side plank 3 x :20 per side

3) 750/600m Row
50 Wallballs (20/14)
25 TTB
75 Sit-ups
500/400m Row
25 Wallballs (20/14)

Thursday 9/20

1) 15-18 Minutes
RDL 4 x 8 (double overhand grip and heavy across all 4 sets)
-Banded Knee hip thrusts 4 x 15
- Sprinter Sit-ups x 100 (in as few sets as possible)

2) 12 Minute Ladder
36 Dubs
12 Push-ups
1 Hang Power Clean*(155/105)

* Every round the number of Hang Power Cleans increases by 1 rep

Wednesday 9/19

1) 2 Hang Snatch (drop) + Snatch x 5

2) Strict Press 5 x 5

3) 150m Farmers carry x 2

4) 5 rounds (4 minutes each)
2 minutes for:
6 Bar MU
8 KBS (70/44)
10 Goblet Squats (70/44)

With remaining time max calories on the bike

2 minutes
3 TnG Power Snatch

Use the full 2 minutes to complete 1 set of 3 Power Snatches. Increase weight over the 5 sets with jumps no larger than 20/15lbs

Max successful 3 reps and total AB calories goes on the board

Tuesday 9/18

1) 16 min EMOM:
1- Double Over hand DL x 4 (heavy)
2- Strict Weighted Dips x 6-8

2) Every 3 minutes for 6 rounds
8 DB Power Cleans (50s/35s)
200m Run
8 GI Janes

Score your fastest and slowest rounds

If your pull-up bar is closest to the door your DB will be farthest from the door, and if your pull-up bar is far from the door you get to have your DBs close to the door

3) 3 x 1000m row
new row every 5 minutes. Goal is same time per attempt

Monday 9/16

1) Power Clean + Hang Clean (drop) Clean Pull + Hang Clean and Jerk x 5

2) Pause Front Squats 3 x 3 (@70%) 4 second pause on each

3) For Time:
15 Squat Cleans (135/95)
30 TTB
30 Box Jumps (24/20)
15 Muscle-ups (20 C2B)
30 DB Push Press (40s/30s)
30 Alt DB Snatch (50/35)
15 Thrusters (135/95)
30 Pull-ups
30 Burpees

4) 4 rounds:
:30 GHD Hollow Hold
15 Chest supported double KB Row

Monday, September 9, 2019

Saturday 9/14

1) 10 min EMOM
even- 3 back squats (heavy)
odd- 3 weighted strict pull-ups + 3 strict pull-ups

2) 4 Supersets
10 DB Bent over row + 10 Bulgarian split squats
do 10 rows right arm + 10 Squats R leg then switch

3) For time:
100-90-80
Dubs
10-9-8
Snatch (155/105)
Bar MU

4) 4x
10 GHDSU + 20 Russian Twists on GHD + 10 GHDSU

Friday 9/13

1) Power Clean 4 x 5 (TnG)

2) Hang Clean hi-pulls 5 x 2 @90%

3) Clean Pulls 5 x 2 @ 110%

4) For time:
800m run
2 rounds
40 Alt DB Snatch (50/35)
20 Ring Dips
800m run

Thursday 9/12

"Ghost"
For reps
6 rounds 1 minute at each station
Cal Row
Burpees
Dubs

Wednesday 9/11

1) 4 x 800m run
every 5 minutes

2) 3 Rounds
Bent over row x 15
Double OH Walk x 160ft

3) For time:
7 Rounds
5 Muscle-ups
3 Clusters (155/105)
200m run

Tuesday 9/10

1) Power Snatch 6 x 3
-sets 1,3,5 are TnG sets 2,4,6 are from dead stop

2) Bench Press 5 x 4

3) For Time:
1/.8 mile bike or 750/600m row
Then,
5 Rounds
12 HSPU
12 Box Jumps
then,
1/.8 mile bike or 750/600m row

4) 4 rounds
25 GHDSU
15 RDL

Monday 9/9

1) Clean Pull + Hang Clean + Jerk (drop) + clean and jerk x 5

2) Pause Front Squats 3 x 4 (60%) 6 second pause

3) Strict Pull-ups 3 x 15

4) For time:
20 Front Squats (225/145)
30 Deadlifts (225/145)
400m run
50 Wallballs (20/14)

Sunday, September 1, 2019

Saturday 9/7

WZA week #3
or
1) Every 2 minutes for 20 minutes
2 Power Cleans + 2 Cleans

2) Back Loaded lunges 3 x 10 per leg
-for these get into lunge stance and do all 10 reps on R leg without stepping back the switch

3) With a partner
20 min AMRAP
4 Bench Press (155/105)
8 DB Burpee DL (50s/35s)
12/8 Cal Bike

P1 does full round then switch

Friday 9/6

1) Hang Snatch 5 x 5

2) For Time:
21 OHS (115/75)
21 Pull-ups
400m Run
15 OHS (145/105)
15 C2B
400m Run
9 OHS (175/125)
9 Bar MU
400m Run

3) 4 Rounds

4 Sandbag over the shoulder (150/100)

160ft left Farmer + right OH carry

4 Sandbag over the shoulder

160ft right farmers + left OH carry

lifeaboveredline2