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All Levels class, Weightlifting and extra Strength programming for the week of September 26 2016

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Monday
ALL LEVELS

15 min to establish a 1RM Thruster for today
rest 3 min
Every 4 min on the min for 5 rounds (20 min)
7 Thrusters @ 65% of today 1 RM
28 Hammer strikes
5 Bar muscle ups

STRENGTH
1. 15 min EMOM
M1, Row 10 cal
M2, Air Dyne 10 cal
M3, 10 Box Jump 30/24″

Tuesday
ALL LEVELS

A. Barski Cleans
5 sets you pick the weight, focus on form

B. For Time
42 Wallball 20/14
21 Toe to bar
30 Wallball
15 Toe to bar
18 Wallball
9 Toe to bar

STRENGTH AND WEIGHTLIFTING
1. Snatch Balance
1-1-1-1-1….finishing at 120%

2. Snatch Pull + Snatch
5 x 2+1 @ 80%

3. Back Squat
5 x 5 @ 75%

Wednesday
ALL LEVELS

A. Clean style Deadlift
5 x 3 @75%

B. For time
50-40-30-20-10 Double Unders
10-8-6-4-2 Handstand Push-Ups
5-4-3-2-1 Strict Pull-Up or weighted pull ups

STRENGTH

1. 5 rounds for time:
60′ Bench Push
10 Ring Dips

Thursday
ALL LEVELS

A. Back Squat
3-3-3 reps, 70-80-90%

B. EMOM x 5 rounds
M1, :30 Front Lunge 115/75 + :30 rest
M2, :30 Bar facing Burpees + :30 rest
M3, :30 Kettlebell Swings 1.5/1pood + :30 rest

STRENGTH AND WEIGHTLIFTING
1. Hang Snatch
5 x 3 @ 75%

2. 1/2 Squat Clean
5 x 2 @ 80%

3. 50 GHD Sit Ups

Friday
ALL LEVELS

7 rounds of:
7 Front Squats 155/105lbs
7 Push Press 155/105lbs
* Every time the bar is dropped Perform 7 Bar Facing Burpees *

STRENGTH
Make up on missed components

BARBELL CLUB
We will follow road to regionals programming

Saturday
ALL LEVELS

A. Head to head battles
two opponents face of taking turns performing reps, add 1 rep each turn until one person fails
continue for 5 minutes.
*When one person fails they perform AMRAP on their next turn

1-2-3-4-5-6-7-8…..
Hang Cleans 135/95lbs

1-2-3-4-5-6-7-8…..
Pull ups

1-2-3-4-5-6-7-8…..
Wallball shots

1-2-3-4-5-6-7-8…..
Toes to Bar

B. Rowing intervals
10 x 300 w/ 1:1 or work:rest

WEIGHTLIFTING

Open to everybody, Just learning to lift or ready rock!!

Sunday
ALL LEVELS

For time:
100 Thrusters 115/75lbs
3 Burpees EMOM
*scale volume of burpees and weight of thruster

WEIGHTLIFTING
announced the day of

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