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The Training Club

Monthly Archives: September 2016

Friday 9-30

September 30, 2016thetrainingclub Leave a comment

“Happy Birthday Tay B”

Mobility: Glutes/Hips/Chest/Lats

A: “Chelsea”
30 min EMOM
5 Pull Up
10 Push
15 Air Squat

B: 100 AMSU or 50 GHD Sit Up

Standard

Thursday 9-29

September 29, 2016thetrainingclub Leave a comment

Mobility: Hips/OH Pos

A: 5 min EMOM
5 Front Squat + 5 S2OH

B: 15 min Every 90 sec
1 Squat Clean and Jerk

C: 4 Rounds For Time
400 m Run
15 Thruster 95/65

Standard

Wednesday 9-28

September 28, 2016thetrainingclub Leave a comment

Wear Pink

Mobility: Glutes/L and T Spine/Lats

A: 10 min EMOM
Odd: Cal Row 15/12
Even: 20 Box Jump 24/20

B: 10 min EMOM
Odd: 10 Deadlift 225/155
Even: 15 T2B

C: 10 min EMOM
Odd: 15 GHD Sit Up
Even: 20 Wall Ball 20/14

Standard

Tuesday 9-27

September 27, 2016thetrainingclub Leave a comment

Mobility: Hips/OH Pos

A: 1-1-1-1-1-1 (Rig)
1 Snatch Balance + 1 OHS

B: 2-2-2-1-1-1
Squat Snatch

C: For Time
5 Rounds
5 Snatch 135/95
10 Burpee

Standard

Monday 9-26

September 26, 2016thetrainingclub Leave a comment

Mobility: Calves/Hips/Lats

A: 10 min EMOM
Odd: 50 DUs
Even: 5 Hang Power Clean

B: 10 min EMOM
Odd: 5 Front Squat
Even: 10 Pull Up

C: 10 min AMRAP
30 DUs
10 Pull Up
10 Hang Power Clean 95/65
10 Front Squat 95/65

Standard

Sunday 9-25

September 25, 2016thetrainingclub Leave a comment

Rest Day

Standard

Saturday 9-24

September 24, 2016thetrainingclub Leave a comment

In teams of two with one partner working at a time….

Partner Deck of Cards For Time

❤️= Thruster 95/65
♠️ = Pull Up
♦️ = Power Clean 95/65
♣️ = Burpee
Aces = 400 m Run
Joker = 10 Bar MU

Standard

Friday 9-23

September 23, 2016thetrainingclub Leave a comment

Mobility: Hips/OH Pos

A: 5-4-3-2-1-1
Hang Squat Snatch

B: 5-4-3-2-1-1
Hang Squat Clean and Jerk

C: For Time
30 Snatches 95/65
30 C2B
30 Clean and Jerk 135/95

Standard

Thursday 9-22

September 22, 2016thetrainingclub Leave a comment

Mobility: Calves/Hips/Lats

A: For Time
800 m Run
50 T2B
400 m Run
* 10 min cap

B: 10 min AMRAP
15 OHS 95/65
20 Box Jumps

C: Annie
100-80-60-40-20 DUs
50-40-30-20-10 AMSU
*10 min cap

Standard

Wednesday 9-21

September 21, 2016thetrainingclub Leave a comment

Wear Pink

Mobility: Hams/L and T Spine/Lats

A: 30 min EOMOM
1) 20 KBS 70/53
2) 15 Ring Dip
3) 20 Wall Ball 20/14
4) 15 HSPU
5) 50 DUs
6) 15 GHD Sit Ups

Standard

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