WORKOUT OF THE DAY
“Jackie”

Strength:
Push Press: 15 min to establish a 1RM

Conditioning:
“Jackie”

For time:
1,000m Row
50 Thrusters (45/35#)
30 Pull-ups

September 10

Strength:
Weighted Strict Pull-ups: 2, 2, 2, 2, 2*
Working up to heaviest set

Weighted Strict Ring Dips: 2, 2, 2, 2, 2*
Working up to heaviest set

Conditioning:
3 min AMRAP: Burpees
400m Run

Rest 2 min, then:

3 min AMRAP: Burpees
400m Run

Score = Total # Burpees + Cumulative Run time (first 400m split + second 400m run split)

September 9

Skill Work:
Pistols: Use boxes and bands to assist with learning the movement and your balance point. Perform at least 3×5 on each leg. If you are able to perform pistols do them weighted with a kettlebell.

Conditioning:
30 Pistol Buy-in

Then, 5RFT:
15 Deadlifts (185/125#)
5 Hang Power Cleans

30 Pistol Buy-out

 

September 8

Strength:
Push Jerk: 3-3-3-3-3 @ 75-80%

Conditioning:
12 min AMRAP:
9 Overhead Squats (135/95#)
12 T2B

NO OPEN GYM SUNDAY

There will be no Open Gym on Sunday, September 7. Go Skins!

September 6

Partner WOD:

In teams of 2, for time:

100 Push Press (115/75#)
100 Wallball Sit-ups
100 Box Jumps
100 Over-the-bar Burpees

September 5

REMINDER: HIERARCHY SUMMER SOCIAL TOMORROW!

Join the Hierarchy coaches and athletes at 8:00pm tomorrow night at Southern Hospitality as we celebrate this summer with everything that made it great: fitness, friends, and Jameson.

CFH athletes will get drink specials until 10:00pm–$5 Fireball shots and $6 rail drinks. See you there!

Strength:
Back Squat: 10, 10, 10

Conditioning:
7 min AMRAP:
3 Hang Cleans (165/115#)
9 Pull-ups

September 4

Strength:
DB Deadlifts: 3 x 15 (Heavy!)

Conditioning:
25 KB Swings (32/24kg)
10 DU
400m Run
20 KB Swings (32/24kg)
20 DU
400m Run
15 KB Swings (32/24kg)
30 DU
400m Run
10 KB Swings (32/24kg)
40 DU
400m Run
5 KB Swings (32/24kg)
50 DU
400m Run

For time.

HAPPY BIRTHDAY DERRICK!

Strength:
Floor Press: 5-5-5-5 @ 80-85%

Ring Dips: 3 x Max Effort

Conditioning:
8 Rounds:
250m Row
1:1 Work/Rest

*Score = Slowest split

September 2

Conditioning:
20 min AMRAP:
17 Wallballs (20/14#)
15 Burpee T2B
7 Power Snatches (115/75#)

1 149 150 151 152 153 170