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Week 9 – 7/20 through 7/26

19
Jul

Week 9 – 7/20 through 7/26

This is the last 4 weeks of your program before retesting. If you haven’t been consistent lately you should really get your stuff together and focus on making it to the box 4-5 times a week.

Another major factor in your success is your nutrition. The way you eat doesn’t have to be complicated or overwhelming for it to be effective. Check out the link below and let us know if you need additional information on easy effective changes that you can make today.

https://kettlebellkitchen.com/nutrition-paleo-weight-loss.php

Monday

GPP

  1. 6 x 4 each DB Snatch + DB Goblet squat
  2. 10 min AMRAP
  • 5 DB snatches each arm
  • 5 Ring rows
  • 5 Pushups
  • 5 Air squats

CF

  1. 6 x 4 Power Snatch @ (65%-70%)
  2. 4 x 8 Goblet squats
  3. 10 min AMRAP
  • 3 KB snatches
  • 1 round of Cindy

CFG

  1. 6 x 4 Power Snatch + Snatch @ (65-70%)
  2. 4 x 6 Front Squat (65-70%)
  3. 10 min AMRAP
  • 3 Power snatches @60%
  • 1 round of Cindy

Tuesday

GPP

  1. 4 x 8 Seated DB press
  2. 15-12-9
  • KB swings
  • Knee raises

CFG

  1. 6 x 4 Power/Push Jerks @ (65-70%)
  2. 4 x 6 Strict press
  3. For time:
  • 21-15-9     15 min cap
  • Push press  @50%
  • Knees 2 elbow

  CFG

  1. 6 x 4 Jerks @ (65-70%)
  2. 4 x 6 Strict press @ (65-70%)
  3. For time:
  • 21-15-9-15-21    15 min cap
  • Push press  @50%
  • Toes 2 bar

Wednesday

2 rounds

  • 2 min row
  • 2 min plank
  • 2 min lunges
  • 2 min sit ups

Slow easy pace. Just keep moving.

Thursday

GPP

  1. 3 x 10 KB Cleans
  2. 3 x 10 Lunges
  3. 5RFT:
  • 5 KB Snatches
  • 5 Goblet squats
  • 5 KB swings

CF

  1. 6 x 4 Power Clean + Front squat @ (65-70%)
  2. 4 x 6 Back Squat @ (65-70%)
  3. For time: 15 min cap
  • 2-4-6-8-10
  • KB swing
  • KB clean (alternate)
  • KB thruster (alternate)

CFG

  1. 6 x 4 Power Clean + Clean @ (65-70%)
  2. 4 x 6 Back Squat (65-70%)
  3. For time:  15 min cap
  • 2-4-6-8-10-8-6-4-2
  • KB swing
  • KB clean (alternate)
  • Kb thruster (alternate)

Friday

GPP

  1. 4 x 8 KB straight leg deadlifts
  2. 4 x 8 3 second pushups
  3. 12 min EMOM
  • Odd- 60 singles
  • Even – 5 burpess

CF

  1. 4 x 6 Deadlifts @ (65-70%)
  2. 4 x 8 DB bench press
  3. 12 min EMOM
  • Odd – 60 singles
  • Even – 8 burpees

CFG

  1. 4 x 6 Deadlift @ (65-70%)
  2. 4 x 6 Bench @ (65-70%)
  3. 12 min EMOM
  • Odd – 30 dubs
  • Even – 10 burpees

Saturday

  • Team WOD
  • 50 wall balls while other partner does wall sit.
  • 50 pull ups while other partner holds a plank.
  • 50 KB swings while other does high knees.
  • 50 box jumps while other does hollow rocks.
  • 50 pushups while other does Russian twist.

You and your partner can switch at any time but you have to work at the same time.  If one stops, you both stop.

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